Tuesday, July 16, 2024

Warm up

4 mins Bike Row Ski, or run 3 laps

3 mins AMRAP

3 push ups

3 Sit ups

3 Squats

2 min AMRAP

2 Inch Worms

2 Burpee Broad Jumps

1 min OH Walk w/ plate (25/35)

PVC

DEAD Lift Progression

Skill

Bend Over Rows 4x6@75%1RM

WOD

16 min AMRAP

10 Deadlifts (135/185)

8 Lateral Bar Hops

6 C2B Pull ups

4 Wall Walks

Cool Down

10 Push Aways

1 min Skips

20 push aways

Recent Posts

Warm up 5 mins weekend/mothers day/girls catch up! 5 mins cardio (run a couple) PVC Tabata Alt Knees to Elbows Back Squats pro then 3x8...

HAPPY MOTHER’S DAY TO ALL THE MOMS!!! We appreciate you WOD 3 Rounds of 15 Hanging Wipers 15 Overhead Squats (55/75) 15 Tire (box) Jumps...

WHOOT WHOOT LETS GOOO!!!! Warm up Runners Warm up Michael Phelps Walk 1 lap Jog 1 lap Run 1 lap Tabata Dying Bugs WOD 12 mins :30/:30’s...