Saturday, Nov. 30, 2024

cfelation
Nov 30, 2024
1 min read

Pre-workout!

3 mins bike

3 mins Row

3 mins Abs switch every :30 (ur choice)

PVC

1 min Hole sit

WOD

3 mins Back Squats

30 Push ups

1 min Front Squat30 Push ups

30 Push Ups

1 min OH Squats

30 Push Ups

1 min Air Squats

2 mins Rest

Then,

3 Rounds of

15 KB Swings

10 Floor wipers w/ press

FINISHER:

4 sets of-

8 Lunge walks with KB

REST 1 min

Recent Posts

See All

Tues. Aug. 25. 2026

WOD BUY In: 10 pistols (5 each leg) 3 Rounds of: 15 Power Snatches (65/95) 20 Floor Wipers w/ press (65/95) 25 Squats (any - OH, back, Goblet) CASH Out: 10 pistols

Mon., Aug. 24, 2026

Warm up MICHAEL PHELPS 4 Rounds of: 1 min Bike/Row/ski/Run (1 lap) 4 mountain climbers 4 push Aways 4 Monkey Jumps Then, Abs Circle 3 mins bar mu work PVC BENT OVER Rows 4x6’s WOD 9 min EMOM (3 Rounds

Sunday Aug 23, 2026

Warm up 3 mins cardio 3 min AMRAP OF 3 push ups 3 pull ups 3 burpees Then 2 min Bar Hang 1 min v-ups 1 min Jack Knives PVC SNATCH PRO WOD ANY WAY ANY HOW- 50 Power Snatches .(65/95) 60 Pull ups 70 Lat

Comments