Sunday, July 21, 2024

cfelation
Jul 20, 2024
1 min read

HAPPY BIRTHDAY RHONDA 7/21/???

Warm up

:30 jumping Jacks

:30 T claps

:30 Pogos

:30 Lunges

2 mins (1 each arm) OH Walk w/ KB or DB

1 min bar hand

1 min plank

1 min REST

1 min Russian Twists

PVC stretch

OH Squat progression (snatch Balance intro)

WOD

8 min AMRAP

8 HSPU’s

8 OH Squats (55/75)

2 min REST THEN,

8 min AMRAP

6 Deficit HSPU (2x25/45 plates)

6 OH Squats (65/95)

Then,

OPTIONAL MUSCLE UPS/Double Unders

Recent Posts

See All

Thurs. Aug 27, 2026

Don’t forget: Olympic Lifting at 7pm Warm up 3 min stretch/bands 4 mins cardio 3 min abs PVC KB OH Walk 8x25 Strict pull ups 4x4 (slo) Deadlift pro WOD 14 min AMRAP 7 Deadlifts (155/225) 7 Devil Dogz

Wed. Aug. 26, 2026

HAPPY BDAY SABRINA - AGE 35!!! B-Day WOD 5 Rounds of 7 Wall Balls 7 Hand Stand push Ups (hi box) 7 Jumping Lunges 7 Burpees Rest 2 mins Then, 35 Thrusters (55/75) Warm up 3 min Cardio 3 min bands 3 mi

Tues. Aug. 25. 2026

WOD BUY In: 10 pistols (5 each leg) 3 Rounds of: 15 Power Snatches (65/95) 20 Floor Wipers w/ press (65/95) 25 Squats (any - OH, back, Goblet) CASH Out: 10 pistols

Comments