Sunday, June 30, 2024

cfelation

Jun 29, 2024

1 min read

Warm up

3 Rds of

:20 med ball squat cleans

:10 transition

:20 scapula pull ups

:10 transition

:30 Legovers

:30 High skips

10 PARTNER L-LEG THROW Downs

10 L-ups

PVC WORK

WHITE Board Debriefing

WOD

4x6 1-arm Rows (HEAVY)

Then,

*21*15*9*3* of:

Pull Ups (2 strict)

Burpee Broad Jumps

*5 HS Push ups

PLEASE DO NOT BE FRIGHTENED BY THE WHITE BOARD DE-BRIEFING!!!!!

Recent Posts

See All

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

Sat. Sept. 19, 2026

HAPPY BIRTHDAY YOUNG MAN! We ll have a bday WOD SOON, today will be ya little tribute: WOD (Tribute but not actual) Buy in: 20 Deadlifts (70% of 1RM) Then, 6 Rounds of 7 GI Janes (burpee pull up) 7 A

Comments