Wednesday, May 18, 2022

May 17, 2022
1 min read

Skill

1 rd. Of Ab circle

4x4 Man Makers (or Run 6 Laps)

WOD

18-15-12-9-6-3 of:

Thrusters (65/95)

Ring Push ups

Bar Over (SPRAWL) Burpees

21 min cap

THIS IS IT: BREATHING PRACTICE!

Normal mods but workin some strength! Go hard on the skill, not that many but firing up the core!!! Transitions will b key, try to hit longer sets with Thrusters if possible!!! LETS ROCK!!!

Recent Posts

See All

Friday, June 12, 2026

WOD 16 min EMOM 1st 8. 10 Jumping Lunges (all count r/l=2) 5 Close grip tri-cep pushups 2nd 8 6 Bulgarian Split Squats (45-65) 5 wide grip push ups

Thurs. June 11, 2026

LET’s GOOO!!! OLYMPIC LIFTING SESSION AT 7:00pm!!! WOD 18-15-12-8-6-3 of: Power Snatches or Thrusters (55/75) Pull ups or Toes to Bar Run 1 lap or Bike 600/Row 250m Then, 20 Thrusters or Snatches (oth

Wed. June p10, 2026

Warm Cardio 3 mins Bands 3 mins 30 GHD’s anytime WOD 5 Rounds of: 8 Clean n Jerks (105/145) 10 Devil Dogz (35/50) 12 Lateral Bar Hops (R/L=1) ***Ascending Rope Climbs -5 only***

Comments