Saturday, May 16, 2026

cfelation

May 15

1 min read

Updated: May 16

Warm up

Mac

Cardio

3 mins 357’s PU SU, Squats

Sally Up .(65/95)

3 mins Abs Call outs

WOD

6 mins :30/:30 each:

Thrusters (65/95)

Box Jumps (20/24)

KB Swings (35/53)

KB Goblet Squats (35/53)

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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

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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