Sunday, Dec. 8, 2024

cfelation
Dec 8, 2024
1 min read

Warm up

Walk 1 lap

Jog 1 lap

Run 1 lap

Abstractor

PVC

2 mins of 333

Push ups, TTT’s, Squats

Then,

Floor Presses 3x8. (Maintenance.)

WOD

10 Rounds of:

2 mins to complete

5 Power Snatches OR Power Cleans 65/95 (whichever one you diid not do this week—choice)

5 Bar Over Burpees OR Box Jumps (same)

2 Wall Walks

Rest up to 2 mins (if dont make it-go to 4’/4/1)

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Tuesday

My apologies, there will be no 5:30 AM or 7 AM class today.

Tuesday, February 10, 2026

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to ge

Monday, February 9, 2026

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w

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