Monday, August 12, 2024

cfelation
Aug 11, 2024
1 min read

Warm up

2 Rounds of:

:30 JJ’s

:30 Pogos

:30 Touch Toes to Tip Toes

:30 Slo-mo Pull Ups

:30 Duck Walks

:30 Sprawl Burps

1 min Bicycles

1 min Dying Bugs

PVC

PVC Progression

Skill

Bend-Over Rows

2x8, 4x6

WOD

12*9*6*3*6*9*12*

Romanian Deadlifts (135/185)

KB Swings (35/53)

*8 Goblet Squats after each Round

Recent Posts

See All

Wed. July 29, 2026

Warm Up Strength- PENDLAY rows 4x6 WOD 16 min EMOM (65/95) E 75/105 0, 2, 4,…6 Power Snatches 1 Burpee 1, 3, 5,…6 Burpees 1 Power Snatch

Tues. July 28, 2026

Warm up Michael Phelps Runners warm up - 10 JJ t pog Lin 3 rds of 2 mins cardio 1 min Abs 1 min static stretch, legs back Bar warm up Dead’s/Shrugs/high pulls/presses WOD 6 Rounds OF: 8 Floor Press

Mon. July 27, 2026

Warm up 3 mins 357 pu su sat 3 mins cardio 3 mins Abs call outs (you) 1 min Superman n hip ext stretches 1 min plank w/ alt KTE 1 min duck walk PVC STRENGTH: 1-arm rows 4x6 WOD 4 Rounds of: Run 2 lap

Comments