top of page

Wednesday March 1, 20 23

COME OUT AND CHEER PEOPLE ON IN THE LAST WEEK OF THE OPEN, FRIDAY starting at 4:30. We will be having pizza and byob!!!

Some may be going to VK BREWERY for an after party too!



Skill: 3 rounds

6 Sit ups

7 Box Jumps

8 Push ups

9 KB Swingt


WOD

12 min WOD "„

2, 4, 6, ,...

KB Swings

KB High pull

Burpees







56 views0 comments

Recent Posts

See All

Skill 100 Double Unders or 50 attempts Bend Over Rows 4x8@70% 1RM WOD 30 OH Walking Lunges (15/25) 40 Front Squats (65/95) 50 Jumping Lunges (Air 40 Back Squats (85/95) 30 Ring/Bar Dips THIS IS IT: L

Skill Floor Bench Press 4x8@65-70% 30 GHD's WOD 3 mins to complete 8 Thrusters (65/95) 4 Burpees 8 Hand Stand Push ups 4 Burpees 8 Floor Wipers Rest till end of 3 mins Repeat 4 more x (5 total)

Skill 6 sets of 5's on Toes to Bar, try to string em. 2x30 Push ups (mix em up) WOD 3 Rounds of 25 Double Unders 20 Sit ups 10 Crossovers (attempts) Then, 6 Rounds of 7 Power Snatches (65/95) 7 (1 str

bottom of page