Monday, April 21, 2025

cfelation

Apr 20, 2025

1 min read

Cookie Bradley is 87 years young!!! Happy Birthday Mums!!

WOD

87 of the following movements…

Warm up

Band stretch/cross symmetry

Run 3 mins (3 laps)

Prisoners carry (bar only) 2 mins

15 slow Good Mornings

10 pus, sus, sqts

PVC

2 max bar hangs w/ knees

WOD

Buy In: 1 min Bend Over Rows

Then,

12 mins (6 rds) of :30/:30’s of:

Push Presses (65/95)

Front Squats (65/95)

Then,

4 min AMRAP

6 Thrusters (65/95)

2 Wall Walks

Cash Out: 1 min Bend over Rows

Recent Posts

See All

Tues. Sep. 22, 2026

Warm up Stretching: Michael Phelps 1 min seated hamstring 1 min Hip Thrusters 1 min dkOH KB Walk 1 min Hand 2 mins bicycles 1 min Hollow Ricks PVC 4 x 6 rep power cleans WOD 12 min EMOM Alternate: 1

Mon. Sept 21, 2026

Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps

Sunday, Sep. 20, 2026

Warn up 357 pu su sq Run/cardio 4 mins Michael Phelps 3 mins Abs call outs Pvc Pendlay rows 4x6 Snatch progression WOD 16 mins 3, 6, 9, etc. Power Snatches. (65/95) Ring Push ups Mountain Climbers

Comments