Wednesday May 26, 2021

Skill: 4x4 people makers (35/50)

1 round of AB circle


WOD:

4 rounds


1 round :

15 Plate Lunges (15/25)

12 deadlifts (155/105)

9 Front Squats

6 Floor Wipers

after each round do:

1st round: 50 dying bugs

2nd round : 50 Jack knives

3 round : 50 alternate KTE

4th round: 50 hollow rocks


78 views0 comments

Recent Posts

See All

Monday, October 25, 2021

Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8

Sunday, October 24, 2021

Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (

Saturday, October 24, 2021

Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups