Tuesday, Nov. 7, 2023

Skill

Muscle up train

Dips

Jumping presses-transition

5 min Abs

WOD

3 Rounds of

5 Thrusters (65/95)

10 Burpees

15 Kettlebell Swings (35/53)

5 Thrusters (65/95)

10 Bar Over Burpees

15 Kettlebell Swings (35/53)

Rowvember

1000m row #7

Recent Posts

Warm up 2 mins bands/cross symmetry Runners warm up together Michael Phelps 6 mins Cardio Mix PVC Bend Over Rows 4x6@80% 1RM WOD Round 1...

3 mins of work 1 min rest/switch 6x (3 rounds inside/3 rounds outside) Inside: 20 KB swings 15 back squats (75/115) 10 TTB/GHDs Max...

16 min AMRAP 24 Double Unders 12 Deadlifts (75/115) 9 Hang Cleans 6 Shoulder to Overhead 3 wall walks