Thursday, March 17, 2021

Mar 17, 2021
1 min read

Skill

3 Rounds of:

3 Inch worms

6 Sit ups

9 Air Squats

WOD

5 Rounds of:

5 Pull ups

5 Clean n Jerks (65/95)

5 Box Step ups W/ DB

5 DB Snatches

5 TTB

5 Back Squats (65/95)

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Sunday Aug 23, 2026

Warm up 3 mins cardio 3 min AMRAP OF 3 push ups 3 pull ups 3 burpees Then 2 min Bar Hang 1 min v-ups 1 min Jack Knives PVC SNATCH PRO WOD ANY WAY ANY HOW- 50 Power Snatches .(65/95) 60 Pull ups 70 Lat

Sat., Aug 22, 2026

Warm up Michael Helps Run 2 laps 2 mins Bike 2 mins Row 2 mins Ski 2 min AMRAP Of Pu Su pogos lungesPhelps 1 min Hollow Rocks Clean n Jerks 4x4 WOD 15 min AMRAP 5 Burpee Box Jumps 5 P Cleans (65/95)

Fri., Aug. 21, 2026

FRIDAY WOD 4 Rounds 12 Deadlifts (155/225) cross grip 15 KB Swings 18 dubs (30 singles) 1 MU wins (3 attempts) OR THURSDAY’s WOD (if missed)

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