Saturday, Nov. 13, 2021

Nov 13, 2021
1 min read

HAPPY BIRTHDAY BETTY. We need to get some info for a bday workout!!! Monday will be bday WOD hopefully!!.

Warm up

Runners warm up

Michael Phelps

10 Sprawl Burpees

15 Monkey Jumps

20 Air Squats

HIP CIRCUIT

push aways

PVC

WOD

“Lucky 7’s

7 Rounds

7 Power Cleans (65/95)

7 Hand Stand Push ups

7 Bent Over Rows (65/95)

7 Wall Balls

7 Push Presses (65/95)

Recent Posts

See All

Wed. Sept. 9, 2026

Warm up Runners Warm up - jj/t/pog/lunl Michael Phelps Run 2 laps Abs Circle 1 min bar hang Shoulder Press 4x6 PVC Squat pro WOD 16 min AMRAP OF: Run 1 lap 8 Back Squats (95/135) 8 Bar-over Burpees

Tuesday, Sept 8, 2026

Warm up 3 mins static stretch Runners warm up - jjs/Ts/pogs/lun Run 3 laps 20 KB Goblet Squats 10 lunges w/ a twist 1-arm Rows 4x6’s Snatch pro WOD 50 KB Swings (35/53) 45 Power Snatches (65/95) 40 Ri

Monday. Sep. 7, 2020

LABOR DAY Classes: 9 and 10 only! Your choice —- “Holleyman” or “Bradshaw”

Comments