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 22, 2026

Oly lifting will b with the 7pm class tonight. ((No class Thurs. at 7pm) WOD 12 min EMOM 4 Power Cleans (65/95) 4 Devil Dogz Then , :90 rest and add lbs Then 6 min AMRAP of: 4 Power Cleans (95/135) 4

Tues. July 21, 2026

HAPPY BIRTHDAY RHONDA - another year at 49!!! Warm up 3 mins cardio 3 min AMRAP 3 push ups 3 sit ups 3 Squats Abs circle PVC PENDLAY Rows 4x6’s Snatch Pro WOD 5 Rounds of: Run 1 lap 8 Mountai

Mon. July 20, 2026

Warm up SALLY UP - ? Push ups WOD 15 mins AMRAP 6 Back SQUATS 14 KB SWINGS Stay Tuned

Comments