Sunday, November 30, 2025

cfelation

Nov 30, 2025

1 min read

Warm up

10 mins choice

At 10 mins pst the hour, lets do the Abstractor

PVC stretches

GOOD Mornings -

Bend over Rows OR 1-arm Rows 4x6

WOD

“Chipper” Tisme

3 mins of max each movement:

1) Pull ups

2). Power Snatches (65/95) E (75/115)

3) Burpees

4). Row/Bike for max meters

5). Wall Balls

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Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

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