Monday, Nov. 2, 2024

cfelation
Dec 1, 2024
1 min read

Warmup

3 mins of Band stretching

4 mins double under practice

3 mins Abs

PVC

STRICT Shoulder Presses 5x5

WOD

4 Rounds of

12 Thrusters (65/95)

10 TTB/GHD’s

8 pendlay Rows

4 Wall Walks

WHOOT WHOOT LET’s GOOOO!!!

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Wednesday, March 4, 2026

Warm up 4 mins cardio 2 mins OH KB Walk 2 mins stretch 1 min Monkey Jumps Ab Circle 1-arm Rows 3x8 WOD 15 min AMRAP 2,4,6,… DEVIL Dogz Hand Stand Push ups 3 burpees after every set

Tuesday, March 3, 2026

Monday, March 2, 2026

HAPPY BIRTHDAYS - Laura and Alexis - ABOUT 39 avg!!! So THATS what we are using Warm up 3 rounds of 13 JJ’s 13 T’s 13 pogos Then, 39 Hollow Rocks :39 secs hang :39 hole sit Pvc Snatch progression WOD

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