Monday, Sept 29, 2025

cfelation

Sep 28, 2025

1 min read

Warm up

3 mins bike/Row

5 min EMOM

6 burpees then rrest

Snatch review and progrression

WOD

6 mins of :30/:30’s (3 rounds)

Power Snatches (55/75)

Hollow Rocks

2 min Rest add lbs to bar

Then,

8 min AMRAP of:

4 Power Snatches (65/95)

6 Deficit Push Ups (2x25/45)

Recent Posts

See All

Sat. Oct. 24, 2026

Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Comments