Thursday, February 3, 2022

Feb 3, 2022
1 min read

Skill

20 Wall Balls

3x8 Goblet Squats (heavy)

WOD

3 Rounds of:

2 mins OH Lunges (25/35)

2 mins Sit ups w/ plate (25/35)

2 mins KB Swings (35/53) or P Snatches

2 mins KB Snatches (35:53)

Cash out: 60 Dubs

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WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

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