Friday, July 26, 2024

cfelation
Jul 25, 2024
1 min read

Warm up

3 min AMRAP

3 push ups

3 Sit ups 3 Squats

3 Lunges

2 Rounds of :30 secs

Bicycles

Alt KTE

HOLLOW Rocks!!!

Pvc.

Skill

Rope climbs (6 mins)

WOD

16 min EMO2M

0 and Evens

6 Ring Pushups

6 Dumbelll Snatches (35/50)

Odds

6 Ring Rows

6 Power Snatches (55/75)

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Wed. Aug. 26, 2026

HAPPY BDAY SABRINA - AGE 35!!! B-Day WOD 5 Rounds of 7 Wall Balls 7 Hand Stand push Ups (hi box) 7 Jumping Lunges 7 Burpees Rest 2 mins Then, 35 Thrusters (55/75) Warm up 3 min Cardio 3 min bands 3 mi

Tues. Aug. 25. 2026

WOD BUY In: 10 pistols (5 each leg) 3 Rounds of: 15 Power Snatches (65/95) 20 Floor Wipers w/ press (65/95) 25 Squats (any - OH, back, Goblet) CASH Out: 10 pistols

Mon., Aug. 24, 2026

Warm up MICHAEL PHELPS 4 Rounds of: 1 min Bike/Row/ski/Run (1 lap) 4 mountain climbers 4 push Aways 4 Monkey Jumps Then, Abs Circle 3 mins bar mu work PVC BENT OVER Rows 4x6’s WOD 9 min EMOM (3 Rounds

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