Friday, March 20, 2026

cfelation
Mar 19
1 min read

Warm up

Bike 2 mins

Row 2 mins

Run or ski 2 mins

KB OH Walk 2 mins

1 min bar hang

1 min wall sit

Static Stretch 2 mins

PVC

1-Arm Rows 4x6’s

“Sally Up”

WOD

4 Rounds of:

11 Floor Presses ((75/115)

11 Box Step Ups w/ Db (35/50)

11 Bar Over Burpees

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Friday, Aug. 7, 2026

WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

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