Sunday, May 12, 2024

cfelation

May 11, 2024

1 min read

HAPPY MOTHER’s DAY to sll u moms!!!

WOD

8 min EMOM

6 Wall Balls

7 Deficit Push ups

8 Mountain Climbers

Rest 1 min.

8 min AMRAP

8 Back Squats (65/95)

7 Jumping Lunges (R/L=2)

6 Hand Stand Push ups

Xtra Abs

100 Jack knives or V-Ups

Cardio

Bike 10 cals as fast as possibe

Rest a minute!

7 Times (all out)

10 Times (hard but only about 80%)

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Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 Lateral Bar Hops

Friday, Oct. 9, 2026

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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