Thursday, Nov. 19 , 2020

Skill

Front Squats 4x6


WOD

4 Rounds of

15 Front Squats (75/115)

12 DB Snatches (35/50)

9 Box Jumps

6 Wall Walks


Rowvember

500m

250m

500m all at #5

250m

500m


Booty/Ab

3x

80 bicycles

70 Vert Scissors

60 Alt. Knees to Elbows

50 Monkey Jumps

40 hollow rocks










69 views0 comments

Recent Posts

See All

Monday, October 25, 2021

Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8

Sunday, October 24, 2021

Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (

Saturday, October 24, 2021

Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups