Monday, October 14, 2024

cfelation

Oct 13, 2024

1 min read

Warm up

2 Rounds

2 laps - 2 mins cardio

1 min Hang

1 min Hole sit

Rest 1 min

ABDUCTOR

Michael phelps

PVC

Progression Bend Over Rows 5x5’s

WOD

16 min AMRAP

RUN 1 Lap

12 Back Squats (95/135)

2 Wall Walks

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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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