Friday, May 15, 2023

cfelation

May 14

1 min read

HAPPY BIRTHDAY LAUREN!!!! Age 39 again!

WARM UP

CARDIO 3 mins

Bands 2 mins

6 min EMOM

3 Burpees

6 Alt KTE

9high Knees

6 Shuttles (24 ft each)

B-Day WOD

47 PULLUPS OR HAND STAND PUSHUPS

47 Power Snatches OR Power Cleans (lbs tba)

47 Burpees OR 66 Mountain Climbers

47 Double Unders OR 66 singles

2 Rope Climbs any time

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Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 Lateral Bar Hops

Friday, Oct. 9, 2026

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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