Monday, April 29, 2024

cfelation
Apr 28, 2024
1 min read

Skull

30 GHD’s

5-rep max Squat Clean

WOD

Dbl Tabata Bike and Row(skier)

“Almost Diane”

21-15-9

Deadlifts (135/185)

Hand stand Push Ups

3 min Rest

100 KB Swings (26/35)

Xtra core/Abs

100 Russian Twists

100 scrunches (crunches w/ ft at 90’)

Cardio

3500m

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LET’s GOOO!!! OLYMPIC LIFTING SESSION AT 7:00pm!!! WOD

Wed. June p10, 2026

Warm Cardio 3 mins Bands 3 mins 30 GHD’s anytime WOD 5 Rounds of: 8 Clean n Jerks (105/145) 10 Devil Dogz (35/50) 12 Lateral Bar Hops (R/L=1) ***Ascending Rope Climbs -5 only***

Tues. June 9, 2026

WOD Row 500m/Bike 1200 (op at ended of last 60 Push Ups 100 Dying Bugz 60 Pusfups Row/Bike Then, 60 KB SWINGS!

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