Saturday, November 20, 2021. Good luck 13-milers!!

Nov 20, 2021
1 min read

WARM up

jjs, t’s, pogos, Lunges

2 Rounds of

:30 crossover hops

:30 high Skips

:30 high knees

Then,

2 rounds of

10 push ups

20 Dying bugs

then, pvc

WOD

1 lap lunge walk

40 Dumbell Snatches (20ea.arm)

1 lap plate carry w/ presses (25/45)

40 DB Curl n Presses (20ea. arm)

Rest 2 mins Then,

20 Devil Presses 1-arm

20 Deficit Push-ups (35/45)

20 Devil presses other arm

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