Wednesday, Dec. 2, 202

Dec 1, 2020
1 min read

unfortunately There will be no 5:30am class on Wednesday!!! Let’s get the challenge results in please. Only a few weeks left to get things done, don’t lose your focus!!!

Skill

15 mins of Muscle up work

WOD

4 Rounds of:

40 Double Unders

30 Wall Balls

20 Bar Over Burpees

10 Strict Shoulder Presses

@4:00, 8:00, 12:00,16:00, 20:00, etc. Will be a necessary :30sec mask-less (outside) break!,

*27 min Time Cap (WICKED WEDNESDAY)

Row

250m

300m

350m. 1 min REST between

400m

450m

500m

Ab/Booty=Gymnastics Ab circle-2 rounds

Recent Posts

See All

Wednesday, Jan. 7, 2026

Warm up PVC BAR warm up OH Squats 10 Power Cleans - bar only Cardio 4 mins Static stretch - 4 mins Power clean pro WOD ROW 500m/bike (bot part of time Then, 4 rounds of: 12 power Cleans (75/115) 12 H

Tuesday

Warm up Michael Zphelps 6 mind cardio 6 mins bands 1 min kb walk Switch REVerse grip stretch 1 min Pvc Floor press .4x6 WOD 15 mins AMRAP 2,4,6,… Snatch (any way) (75/115) Ring dips

Monday, January 5, 2026

Mid-January —- 40-Day Challenge : ACCOUNTABILITY!!! LET’S GOOO!!! Warm up Runners Michael Phelps 4 Rds of 1 min cardio 1 min stretch Then, PVC FRONT SQUAT PRO WOD buy in: 1 mins wall Balls 45 Fro

Comments