Friday, April 26, 2024

cfelation

Apr 25, 2024

1 min read

WOD

Almost “Fight Gone Bad”

6 min :30/:30’s of:

Clean n Presses (or jerk)(55/75)

Deficit Push ups (25/45)

Rest 2 mins

Then,

3 rounds of-

1:00 Sumo Dead Lift High Pull

1:00 Box Jumps (20/2

1:00 Push Presses

1:00 Row (cals)

1:00 REST

XTRA ABS

5 Rounds

20 Bicycles

10 Hanging knee Ups

5 Strict (straight legs)toes to bar

Cardio

Row 1000m

Bike 100 cals

Ski 500m

Recent Posts

See All

Sat. Oct. 24, 2026

Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Comments