Tuesday, June 14, 2022

Jun 13, 2022
1 min read

Skill

bent over rows 4x6

Pendlay rows 4x6

WOD

5 Rounds of

1-5 Power Snatches (75/115)

5-1 L-Hang Pull ups

Rrst 1 min then,

3 min AMRAP of

(max) Curl/Clean n Presses (35/50)

THIS IS IT: Nasty sucka. Reps Will dictate the weight. Must be able to get three in a row without doing singles otherwise please lower the weight

Recent Posts

See All

Sunday, July 26, 2026

Warm up Run 2 laps 4 min AMRAP of: 4 push ups 4 Sit-ups 4 Squats 4 Hip Thrusters 4 Sorawls Then, 1 min hang 1 min hole Sit 1 min Dying Bugz PVC WOD 4 Rounds of 15 KB Swings 10 Front Squats (75/115) 5

Sat. July 25, 2026

Warm up 3 mins Cardio 4 mins Abs (call outs or Abstractor) Partner Med Ball warm up - 10’s *soccer throw ins *basketball passes *Rugby Toss (both sides) *Bowling - 5 each arm

Friday, July 24, 2026

CONGRATS COACH BURNSY! Warm up “Coaches Pleasure$” Also: ABSTRACTOR Strength: Shoulder Press (strict) 3x4’s PVC WOD - Let’s GOOOO! Row: 4x 250m Bike: 4x 400m Tire Flips: 20 Run: 4 laps KB Swings:

Comments