Sunday, July 20, 2024

cfelation
Jul 19, 2025
1 min read

WARM UP

CARDIO - 4 mins

Coaches option

Abs 4 mins / coaches call out

PVC

PULL UPS 1x 4, 2x6, 3x4 (strict)

WOD

30 Back Squats (60%1rm)

Then,

3 rounds of

12 Devil Dogs (35/50)

24 Double Unders

Then,

30 Dead Lifts (60%1R m, add a touch!)

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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

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