Saturday, March 22, 2025

cfelation
Mar 21, 2025
1 min read

5 mins cardio

4 mins call outs - 10’s

3 mins band

2 mins Bar movements:

Good mornings, Shrugs,row,press,snatch

WOD

16 min AMRAP

3 reps Bear Complex:

Power Clean (75/115)

Front Squat

Push Press

Back Squat

Push Press

6 Box Jumps

9 Lateral Bar Hops

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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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