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The blog has been out of commission for a few days due to the fact that we didn’t have a whiteboard but that is over and we will be back posting workouts and board pics!

Warm-up
Running drills:
Butt kickers,
High knees,
Carioca,
Power skips
Skills
Muscle-up transitions on the low rings
WOD
AMRAP in 15 minutes
10 Ground to overhead
10 Bar facing burpees

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December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

November 29, 2022

Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:

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