Monday, August 4, 2025

cfelation

Aug 3, 2025

1 min read

Warm up

4 mins Cardio

3 rounds of:

10 Pogos, 5 Lunges, 1 hand Stand (free)

Run 1 lap

PVC

OLY LIFT Power Snatches w/ pro.

WOD

1-8-1 Power Snatches (65/95)

8-1-8 Devil Dogs (35/50)

8 push ups after every set

LET’S GOOOOO!!!

21 min cap!!!

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Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 Lateral Bar Hops

Friday, Oct. 9, 2026

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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