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Sunday, October 25, 2020

NOTE: Please reportPlease report yourPlease report your challengePlease report your challenge resultsPlease report your challenge results byPlease report your challenge results by fivePlease report your challenge results byPlease report your challenge results by fivePlease report your challenge results by 5 PMPlease report your challenge results by 5 PM SundayPlease report your challenge results by 5 PM Sunday by text, email, droppin off the hard copy!!!

PleasePlease report by text, email,

WOD

4 Rounds

Row 500m

20 Hang Power cleans (65/95)

20 Bench press wipers

20 Alt knees to elbows


Booty50

max hole sit - 3x

3 mins max squat sit

max wall sit

3 mins dying bugs










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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

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