Sunday, May 25, 2025

cfelation
May 24, 2025
1 min read

5 mins light row/bike/ski/jog

2 mins jump rope

1 min Bar Hang

3 mins static stretch

PVC

Hole sit (squat snatch) :30

WOD

5 Rounds

3 mins to complete:

Jog 1 lap /(row 250m/Bike 500/ski230)

8 DB Snatches (26/35)

1 Wall Walk

(Rest til 3:00)

15 min bar AMRAP

5 power cleans (55/75 for all)

5 push Jerks

5 Snatches

5 back Squats

5 rows

Rest :30-:45 secs

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Tuesday, Sept 8, 2026

Warm up 3 mins static stretch Runners warm up - jjs/Ts/pogs/lun Run 3 laps 20 KB Goblet Squats 10 lunges w/ a twist 1-arm Rows 4x6’s Snatch pro WOD 50 KB Swings (35/53) 45 Power Snatches (65/95) 40 Ri

Monday. Sep. 7, 2020

LABOR DAY Classes: 9 and 10 only! Your choice —- “Holleyman” or “Bradshaw”

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