Monday, Jan. 8, 2024

cfelation
Jan 7, 2024
1 min read

Skill

Ring Dips 4x6-8

Ring Rows from wall

3x8

WOD

7 Rounds of-

EMO3M (3 mins to complete)

Bike 500m/Row 250m/ski 230m

8 Power Cleans (75/115)

4 Burpees

Rest remainder of 3 mins

*if less than :30 secs rest, do 6 pc and 4 b's

TRY TO REST BETWEEN MOVEMENTS

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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