Wednesday May 13, 2020

keep it up guys, things are rockin at the box!!! There will b some changes initially and hopefully before long we will back to the real deal!!! June 4 (Governor Wolfe) will be the 1st day we will even consider the CDC numbers!!! Some gyms will defy the info and open early, we will not. We will do what we can to get rockin in smaller groups and gradually progress to normalcy!!! I will post a plan but it will be based on your input and our common sense!!!

Elation will be better than ever!!! I promise you that I will work hard to bring us together and make that happen!! Now let’s get back to our Zoom wods:

Abs/Booty

Max Plank hold - 3x

Max Hole Sit - 3x

WOD

30 Min EMOM

6 Rounds of 5 movements:

10 Shoulder to overheads

12 Burpees

(rest remaining time til next minute)

15 Sumo Dead Lift High pull (65/95)

20 Pushups

30 Dying Bugs




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Monday, March 1, 2021

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Happy Birthday Mikey!! 2/28/99 age 22

WOD 2 9-min AMRAPS 10 reps on all!!! 9-min AMRAP#1 10 Power Cleans (75/115) 10 Push Jerks (75/115) 10 Bent Over Rows(75-115) 10 Dying Bugs 2 mins Rest (change lbs) 9-min AMRAP #2 10 Push ups 10 Push

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