- Dec 1, 2021
- 1 min read

Thursday, December 2, 2021

Warm up

3 Rds of 5 JJs, T’s, pogos

then,

Michael Phelps

3 Rds of 357’s pu su squats

5 wall walks

10 Jumping Lunges

20 Bicycles

30 Jack knives

40 Dying Bugs

Skill

3x8 Back Squats @ 70% 1RM

WOD

”Randy”

75 reps Power Snatch (65/75) Cass-75

Recent Posts

See All

Friday, April 26, 2024

WOD Almost “Fight Gone Bad” 6 min :30/:30’s of: Clean n Presses (or jerk)(55/75) Deficit Push ups (25/45) Rest 2 mins Then, 3 rounds of- 1:00 Sumo Dead Lift High Pull 1:00 Box Jumps (20/2 1:00 Push Pr

Thursday, April 25, 2024

Skill Bent Over Rows 4x6 1-arm Rows 4x6 WOD 8 min AMRAP 4 Power Snatches (55/75)SHOULDER TOp 4 OH Walking Lunges 4 Pullups 2 min rest Then, 8 min AMRAP 6 Back squats (75/115) 6 Floor Wipers w/ Press

Wed. April 24, 2023

Thank you very much for the support! Also congrats to Coach Josh and Betsy for reaching the semi' finals!!! Lookout mothafletchas!!!! Skill. 30 GHDs or TTBs Power Cleans 4x6@75% WOD 3 Rounds of: 8 Pul