August 2, 2023

cfelation
Aug 2, 2023
1 min read

HAPPY BDAY PETE 8/1/84 age 39

Skill

Bench Press 3x13@60-70 % 1RM

13 Row Complexes (75/115)

Bday WOD

26 Row Complexes (Row, Shrug, Hang Power Clean) 65/95

1 min rest

Then,

3 Rounds of:

13 Front Squats (65/95)

13 Burpees

13 KB Swings (35/53)

13 Push Jerks (65/95)

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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