SaturdayNovember 13, 2020

WOD

4 mins machines

10 Burpees

100 KB High pulls

50 Mountain Climbers

100 Dting Bugs

50 High Knees

100 Air Squats w/ plate (15/25)

50 DB Snatches

100 DB 1-arm Rows

50 KB Swings

10 Burpees


Rowvember

Row 100m *

Row 200m *

Row 300m*

Row 400m*

Row 500m* Row 600m* Row 700m


Booty Ab mix

3 Rounds of

25 Bicycles

25 Alt KTEs

25 Vert. Scissors

25 Alt KTEs

25 Horizon. Scissors

25 Alt KTEs











47 views0 comments

Recent Posts

See All

Monday, October 25, 2021

Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8

Sunday, October 24, 2021

Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (

Saturday, October 24, 2021

Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups