Saturday, Sept. 20, 2025

cfelation
Sep 19, 2025
1 min read

Happy b birthday Young Man!!!

WOD

17 min WORKOUT

2 Rounds

2 mins per station

A) clean n jerks (75/115)

B) Tire Flips

C) c2B Pull Ups

D) OH Squats w/ Plate (15/25)

Rest 1 min

OR…

Surprise

Mjñ

c). Sand bar over shoulder toss

4) should have brought in that one bigger kid

Recent Posts

See All

Mon. July 27, 2026

Warm up 3 mins 357 pu su sat 3 mins cardio 3 mins Abs call outs (you) 1 min Superman n hip ext stretches 1 min plank w/ alt KTE 1 min duck walk PVC STRENGTH: 1-arm rows 4x6 WOD 4 Rounds of: Run 2 lap

Sunday, July 26, 2026

Warm up Run 2 laps 4 min AMRAP of: 4 push ups 4 Sit-ups 4 Squats 4 Hip Thrusters 4 Sorawls Then, 1 min hang 1 min hole Sit 1 min Dying Bugz PVC WOD 4 Rounds of 15 KB Swings 10 Front Squats (75/115) 5

Sat. July 25, 2026

Warm up 3 mins Cardio 4 mins Abs (call outs or Abstractor) Partner Med Ball warm up - 10’s *soccer throw ins *basketball passes *Rugby Toss (both sides) *Bowling - 5 each arm

Comments