Tuesday, August 10, 2021

Aug 9, 2021
1 min read

Skill

muscle up practice

dips 3x8

WOD

21-15-9

pull ups

Power Snatches (75/115)

then,

21-15-9

TTB

LATERAL Bar Hops

Double Unders

cardio

20 50m sprints w/ walk back

Abs/Booty

3 Rounds

20 side Lunges

20 Air Squats

20 crunches w/ a twist

Recent Posts

See All

Friday, January 23, 2026

Warm up Cardio 4 mins 2 mins stretch/bands 1 min oh kb walk 1 min hang 1 min wall Sit Pvc Bar only snatch balance 2x6 WOD “FIGHT GONE BAD” 4 Rounds of: Wall Balls Sumo DL High Pulls (55/75) Box Jumps

Thursday, January 22, 2026

WOD 15 min AMRAP 11 KB Swings 11 Lunges (Back load,) 22 Double Unders 3 Wall WLks

Wednesday, Jan. 21, 2026

Warm up 4 mins Choice stretch 3 mins Cardio 2 mins OH KB Walk 1 min plank Michael Phelps PVC 1-Arm Rows 4x6’s WOD “FRAN” + 21-15-9-3 of Thrusters (65/95) Pull Ups (1-strict) Rest 3 mins Then, 3 min ma

Comments