Sunday Aug 23, 2026

cfelation

Aug 23

1 min read

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 Lateral Bar Hops

6 Wall Walks

ANY WAY ANY HOW!!

I.e. 10 rounds of 5, 6, 7 and then 6 wall walks. Or…

Start w/ a wall walk then 5 rounds of 10, 12, 14 and a wall walk Or…

Chipper, straight thru!! OR…

Recent Posts

See All

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

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)

Comments