Wednesday, April 22, 2020

cfelation
Apr 21, 2020
1 min read

Abs/Booty

3 Rounds

1 Min Flutter Kicks

1 Min Bicycles

1 Min KB Goblet Squats

1 Min Alt knees to Elbows

1 Min Jack knives

1 Min Duck Walk

WOD

27*21*15*9*

SUMO Dead Lift High Pull (85/115)

Burpees Onto a Plate *3 Rounds of: (After each Round)

5 Tri- cep Push ups

7 TTB

9 Air Squats

Recent Posts

See All

Wed. Sept. 9, 2026

Warm up Runners Warm up - jj/t/pog/lunl Michael Phelps Run 2 laps Abs Circle 1 min bar hang Shoulder Press 4x6 PVC Squat pro WOD 16 min AMRAP OF: Run 1 lap 8 Back Squats (95/135) 8 Bar-over Burpees

Tuesday, Sept 8, 2026

Warm up 3 mins static stretch Runners warm up - jjs/Ts/pogs/lun Run 3 laps 20 KB Goblet Squats 10 lunges w/ a twist 1-arm Rows 4x6’s Snatch pro WOD 50 KB Swings (35/53) 45 Power Snatches (65/95) 40 Ri

Monday. Sep. 7, 2020

LABOR DAY Classes: 9 and 10 only! Your choice —- “Holleyman” or “Bradshaw”

Comments