Black Friday, 11/24/23

cfelation
Nov 23, 2023
1 min read

WAS-UP DOC???

Workout As U PIc Deck of Cards!!!!!

LETS GOOO!!!

CORE

Hollow Rocks 2:1

Situps w/ plate n Press

Toes to Bar

Hanging Wipers (R/L=1)

BAR

Thrusters (55/75)

Power Snatches (55/75)

Sumo Dead Lift High Pull (55/75)

Power Cleans (65/95)

Pendlay Rows (55/75)

AGILITY/PLYO

Box Step ups w/ a Dumbell (35/53)

KB Swings (35/53)

Wall Balls (14/20)

Pull Ups

1-Arm Rows (35/50)

CARDIO BURN

Devil Dogs (35/50)

Sprawl Burpee Broad Jumps

Lateral Bar Hops (R/L=1)

Sprawl Burpee Box Jumps

Deck of Cards - i flip the card, you do the movement that YOU have chosen!!!

Halfway thru you may replace 1 movement

Recent Posts

See All

Sun. June 28, 2026

Warm up Laps inside: 2 walking 4 jogging 2 walking 4 jogging 30 jumping jacks 4 laps oh Db walk (2 then switch arms) 10 Toe touches to tip toes 4 Inch Worms Abstractor PVC Power Clean progression WOD

Sat., June 27, 2026

Warm up Row for 500m/Bike 1200m/SKI 450nn 1 min bar Hang 1 mini hole Sit 3 mins 333’s Pu Su zz Sq Run 2 laps 1-arm Rows 4x6 WOD 18 mins 6 Rounds 3 mins to complete: 8 Back Squats (95/135) 10 Ring Push

Friday, June 26, 2026

Friday FUN Day Warm up Run 2 laps 1 min push ups 1 min sit ups 1 min Squats 1 min Lunges 1 min Lunges bar only WOD 12 min :30/30’s 3 Rounds- Dying Bugz Wall Balls Hollow Rocks Thrusters Rest 1 min The

Comments