Monday, July 6, 2026

cfelation
Jul 5
1 min read

Warm Up

Runners warm up—10’s of

JJ’s, T’s, Pogos, Lunges

PVC

Michael Phelps

Run 2 laps,bike,row

20 High Skips

15 Wall Balls

Bend Over Rows 3x8, 4x6 heavier

WOD

5 Rounds

9 Back Squats (115/155)

9 Ring Dips

9 Jumping Lunges

EMOM do if didn’t get rid,

9 high knees

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Friday, Aug. 7, 2026

WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

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