Sunday Fun Day 9/15/24

cfelation

Sep 14, 2024

1 min read

Warm Up

5 mins cardio

PVC

8 mins of Rows:

Bend Over —

1-Arm. — 6-8-reps per set :30-:45 rests

Pendlay —

WOD —- BIG CHIPPER!!!

2 Rounds of

25 Power Cleans (75/115)

25 Dubs

25 Devil Dogs (35/50)

25 Dubs

25 Box Jumps

21 min TIME CAP!!!

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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

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