Tuesday, Nov. 24, 2020

Nov 23, 2020
1 min read

please get me ur Accountability numbers! STAY FOCUSED!! Row, Abs, Squat every day!!!

Skill:

Pulling Triplet (Bent over row, shrug, Snatch) 4x6 @ about 70%1RM

WOD:

40 Back Squats (95/135)

*When/if break = 5 burpees n 5 def. pu’s

40 Floor Wipers

when/if break = 5 burpees n 5 push ups

40 Pull Ups

*When/if break = 5 burpees n 5 def. pu’s

40 Hollow Rocks

21 min TIME CAP

Recent Posts

See All

Monday, Nov. 10, 2025

Warm up Static 2 mins Cardio 4 mins Static 2 mins Pvc105, 115 10 push ups 10 sit ups Hand stand push ups tutorial 5 sets of 8 reps Power clean 1 POWER Clean ladder - goin up!!1 t3 (16 mins) Death by 3

Sunday November 9, 2025

HAPPY BDAY ROOSTER!! Dave is a young 64, when i grow up… WOD 32 KB Swings 1 lap Prisoners carry (65/95). E 75/115@ 8 Back squats on every corner same Then, 8 Rounds of: 3 wall Walks 5 Tire Flips Then

Saturday, Nov. 7, 2025

Warm up 5 mins cardio 2 mins static stretch 2 mins abs WOD 25 pull ups Run 2 laps 75 Power Snatches (55/75) “RANDY” Run 2 laps 25 Pull ups **** 16 min TIME CAP****

Comments