Friday the 13th!!!

cfelation
Dec 12, 2024
1 min read

Warm up

Run 2 laps or 2 mins cardio

357 magnums

M Phelps

Pvc

1 min of each warm up

WOD

21 min cap if necessary (option to 24 mins)

1-9-1

“DEATH BY” (sorta)

Choice of (can switch movements at 11:00)

Dumbell presses (35/50)or KB Swings ((35/53)

Power Cleans or Back Squats (95/135)

Floor Wipers w/ a Press or GI Janes (95/135)

Bike or Row

(cals 3,4,5,6,7,7,7…men.

3,4,5,6,6,6,…women

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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