Saturday, Sept 7, 2024

cfelation
Sep 6, 2024
1 min read

Warm up

1 min TTTT’s

1 min High Skips

Then,

3 rounds of:

10 Push ups

10 sit ups

10 Air Squats

10 lateral line hops

Then,

PVC

PVC Progression (5x5)

WOD

8 Rounds of:

8 GI Janes (burpee jumping pull ups)

8 Push Jerks or Presses ( did not do this week)

8 Floor wipers w/ Press

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Tuesday, May 19, 2026

Warm up Runners warm up (jj t po lun) Run 4 laps Abstractor Pvc 1-arm Rows 4x6’s 3x6 front Squats WOD 21-15-9-3 of: Back Squats Toes to Bar 12 burpees in between sets

Monday, May 18, 2026

Warm up 3 mins band stretch 3 Rounds of: 1 min bar Hang 1 min hole sit 1 min Dying Bugz 2 min AMRAP 3 push ups. 3 sit 3 Monkey jumps WOD 6 Rounds of 10 Dumbell snatches 10 c2B Pull ups 10 Ring pushups

Sunday May 17, 2026

Warm up 4 mins Cardio Med ball warm up 10’s- bball pass, soccer throw in, rugby toss 2 mins Wall balls with partner - 3’s Pvc 15 burpees WODo INSIDE: Pull ups Wall Balls Push ups Pendlay R

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