Sunday, August 28, 2022

cfelation

Aug 27, 2022

1 min read

WOD

24 min AMRAP

Run 1 lap

Do 1 lap with (35/50) OH walk/run, 10 Oh

squats every corner

Bike 7 cals

Row 250m

*=2 reps of the pulling complex: 3 Bent over Rows then 2 PowerCleans 1 Squat Snatch complex

THIS IS IT: Endurance Bar movements as we cardio. 65/95 will be initial lbs.De

Recent Posts

See All

Tues. Sep. 22, 2026

Warm up Stretching: Michael Phelps 1 min seated hamstring 1 min Hip Thrusters 1 min dkOH KB Walk 1 min Hand 2 mins bicycles 1 min Hollow Ricks PVC 4 x 6 rep power cleans WOD 12 min EMOM Alternate: 1

Mon. Sept 21, 2026

Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps

Sunday, Sep. 20, 2026

Warn up 357 pu su sq Run/cardio 4 mins Michael Phelps 3 mins Abs call outs Pvc Pendlay rows 4x6 Snatch progression WOD 16 mins 3, 6, 9, etc. Power Snatches. (65/95) Ring Push ups Mountain Climbers

Comments