Monday, August 29, 2022

cfelation
Aug 28, 2022
1 min read

A great week and weekend, Awesome work all!!!

Skill: Ab Circuit

3-rep max Strict Shoulder press

WOD:

10 Ground to Overhead (65/95)

10 Burpees

15 Ground to Overhead

20 Burpees

20 Ground to Overhead

30 Burpees

25 Ground to Overhead

Then,

30 Pull ups

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Warm up Cardio 4 mins 2 mins stretch/bands 1 min oh kb walk 1 min hang 1 min wall Sit Pvc Bar only snatch balance 2x6 WOD “FIGHT GONE BAD” 4 Rounds of: Wall Balls Sumo DL High Pulls (55/75) Box Jumps

Thursday, January 22, 2026

WOD 15 min AMRAP 11 KB Swings 11 Lunges (Back load,) 22 Double Unders 3 Wall WLks

Wednesday, Jan. 21, 2026

Warm up 4 mins Choice stretch 3 mins Cardio 2 mins OH KB Walk 1 min plank Michael Phelps PVC 1-Arm Rows 4x6’s WOD “FRAN” + 21-15-9-3 of Thrusters (65/95) Pull Ups (1-strict) Rest 3 mins Then, 3 min ma

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