Wednesday, May 4, 2022

May 3, 2022
1 min read

Skill:

30 GHD’s

30 Pull Ups

WOD - “WICKED WEDNESDAY”

40 Power Cleans pts (65/95)

1 Muscle up (3 attempts)

45 OH Plate Lunges (23/35)

1 Muscle Up (3 attemats)

40 cal. Row bike or ski

1 Muscle Up

45 Push Ups

1 Muscle up

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Warm up 4 mins cardio 2 min static stretch Run 1 lap Walk KB OH - 1 min PVC Abs Circle - 1-arm Rows 4x6’s WOD ers 15 min AMRAP 7 Back Squats 7 Power Snatches 21 Double Und

Tuesday, April 14, 2026

Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Abstractor Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbe

Monday, April 13, 2026

Warm up Cardio 3 mins Bands stretch 3 mins Cardio 2 mins Med Ball warm up w/ ABS-6 mins WOD 6 Rounds of: 1 min of Dead Lifts 1 min of Wall Walks 1 min of GI Janes

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