Saturday, July 20, 2024

cfelation
Jul 19, 2024
1 min read

Warm up::

3 mins cardio - bike row, shg re ee we a

3 mins AMRAP

PUSH UPS

SIT UPSM

SQUATS MM

2 laps jog 1/2-1

PVC

THRUSTERS PROGRESSION

WOD

”CHIPPER”

70 Dumbell Snatches (35/50)

60 PULL UPS

50 Thrusters (65/95)

40 Burpees

30 wall Balls

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Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbers

Monday, April 13, 2026

Warm up Cardio 3 mins Bands stretch 3 mins Cardio 2 mins Med Ball warm up w/ ABS-6 mins WOD 6 Rounds of: 1 min of Dead Lifts 1 min of Wall Walks 1 min of GI Janes

Sunday, April 12, 2026

Warm up Runners jj’s etc Michael Phelps Pvc Clean pro Cleans (any) 4x6’s WOD “CINDY” 20 min AMRAP of: 5 Pullups 10 Pushups 15 Air Squats keep track of rounds

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