Sunday, July 15, 2024

cfelation
Jul 14, 2024
1 min read

Warm up

Tabata jump rope singles

Tabata alt. Air squats and Sit ups

Tabata Bike

(Mix up start)

PVC Progression

WOD

Testing fun:

2 mins wall Balls

2 mins KB Swings

2 mins

***Rest 3 mins*** WOD

12 mins :30/:30’s

4 Rounds of-

Power Cleans (95/135)

G I Janets (Burpee/jumping L-Sit Pull Up)

Floor Wipers w/ Press

Recent Posts

See All

Friday, Aug. 7, 2026

WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

Comments