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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Sunday, July 26, 2026

Warm up Run 2 laps 4 min AMRAP of: 4 push ups 4 Sit-ups 4 Squats 4 Hip Thrusters 4 Sorawls Then, 1 min hang 1 min hole Sit 1 min Dying Bugz PVC WOD 4 Rounds of 15 KB Swings 10 Front Squats (75/115) 5

Sat. July 25, 2026

Warm up 3 mins Cardio 4 mins Abs (call outs or Abstractor) Partner Med Ball warm up - 10’s *soccer throw ins *basketball passes *Rugby Toss (both sides) *Bowling - 5 each arm

Friday, July 24, 2026

CONGRATS COACH BURNSY! Warm up “Coaches Pleasure$” Also: ABSTRACTOR Strength: Shoulder Press (strict) 3x4’s PVC WOD - Let’s GOOOO! Row: 4x 250m Bike: 4x 400m Tire Flips: 20 Run: 4 laps KB Swings:

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