Thursday, April 21, 2022

Apr 20, 2022
1 min read

Skill : 1/2 round Ab circle

1-rep max Thruster

WOD

3 Rounds of

15 Deadlifts (155/225)

30 Lateral Bar Hops ty

45 Double Unders

Cash Out: 100 Hollow Rocks

THIS IS IT: Cardio Blaster. No rounded backs, focus on efficiency, breathing at top of the lift!!! If you need it go lighter they have slightly more unbroken speed, go ahead just make sure you’re not breaking much

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Wednesday, April 15, 2026

Warm up 4 mins cardio 2 min static stretch Run 1 lap Walk KB OH - 1 min PVC Abs Circle - 1-arm Rows 4x6’s WOD ers 15 min AMRAP 7 Back Squats 7 Power Snatches 21 Double Und

Tuesday, April 14, 2026

Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Abstractor Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbe

Monday, April 13, 2026

Warm up Cardio 3 mins Bands stretch 3 mins Cardio 2 mins Med Ball warm up w/ ABS-6 mins WOD 6 Rounds of: 1 min of Dead Lifts 1 min of Wall Walks 1 min of GI Janes

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