top of page
Search

Thursday, Nov. 2, 2023

Skill

3 mins ab callouts

Squat Cleans 3x8@60% 1 RM


WOD

18 min AMRAP

3 Clean n Jerk Complex (75/115)

(Pendlay/BO Row/Shrug/Hang PC/Jerk-any

9 Pull Ups (3 C2B)

27 Dubs



Recent Posts

See All

Saturday, July 20, 2024

Warm up:: 3 mins cardio - bike row, shg re ee we a 3 mins AMRAP PUSH UPS SIT UPSM SQUATS MM 2 laps jog 1/2-1 PVC THRUSTERS PROGRESSION WOD ”CHIPPER” 70 Dumbell Snatches (35/50) 60 PULL UPS 50 Thruster

Friday Fun Day 7/19/24

WARM UP!!! - Partners :30 Med Ball soccer throws :30 Basketball passes :30 Rugby passes (R) :30 Rugby passes (L) :30 Toes to Toes 2 mins Wall Walks Ab Circle PVC WOD 4 min AMRAP 6 HSPU’s 6 Wall Balls

Thursday, July 18, 2024

Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,

Comments


bottom of page