Saturday, August 17, 2023

cfelation
Aug 17, 2024
1 min read

Warm up

3 min AMRAP

3 push ups

3 Sit ups

3 Squats

Run 2 Laps

30 GHD’s or TTB

1 min Hang

1 min Lunge walks

PVC STRETCH

PVC Clean Progression

WOD

3 Rounds of Inside/Outside, 3 mins each (18)

Inside -

Power Clean Ladder 2 -4 reps each station

8-10 weights

Outside

1 Shuttle Run (3 parking Spots)

3 Tire Flips

5 Box Step ups w/ DB

7 KB Swings (35/53)

Recent Posts

See All

Mon. July 20, 2026

Warm up SALLY UP - ? Push ups WOD 15 mins AMRAP 6 Back SQUATS 14 KB SWINGS Stay Tuned

Sunday July 19, 2026

WOD 60 POWER CLEANS - heavy 50 High Knees 40 Hand Stand push ups 30 Sand bag (over the shoulders) EMO2M - 5 burpees

Sat. July 18, 2026

Warm up 3 mins cardio 3 min AMRAP OF: 5 Bicycles 5 Alt KTE 5 Hollow Rocks 3 mins MU Practice PVC Bend-0ver Rows 4x6’s Thrusters pro WOD 21*15*9*3* of CLUSTERS C2B Pull ups ***=3 Wall Walks

Comments