Chillin at Home on a Wednesday
EQUIPMENT VERSION “Kelly’s House” 5 Rounds For Time: 400m Run 30 DB Goblet Thrusters 30 Lateral Hops over DB NO EQUIPMENT VERSION...
Swole Saturday
20 AMRAP 12 DL 9 Hang Clean 6 Shoulder to Overhead w/ Barbell- 115/65 W/ DB alternating total
Friday Friday
20.2 100 Dubs 21 Burpees 75 Dubs 15 Burpees 50 Dubs 9 Burpees
Monday
Body armor: 3 Sets 10 strict V-up 15 per side DB or Kb bench press 100 meter FR Carry WOD- "Layup" both parts for time 50-40-30-20-10...
Shoulder Your Wednesday
Warm: Kettlebell Windmill 5 sets of 8 per side Rest 2 minutes between Sets WOD: 4 Rounds : Rounds 1 and 3 with right Arm Rounds 2 and 4...
First Saturday For Hero's
“ZACHARY Tellier" For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100...
Jumping Up and Down for Wednesday
Warm: 10 Up dog/ down dog transitions 10 walk out push ups 10 air squat WOD: 100 x 4 Count jumping jacks Must go unbroken for 50
Saturday Work
Sub Running for :90 High Knees or Jump Rope or Jumping Jacks
Be Back Soon!!
Unfortunately due to the mandate by Governor Ducey our group classes are still suspended. Coach Cannon is still holding small or 1 on 1...
Get Chippy Wednesday
Chipper 50 Box Up 50 Burpee 50 Sit Up 50 DB Snatch 50 Leg Levers 50 Alt every 5 Shoulder to Over head 200 Double Unders
