Sunday, Oct.. 6, 2024

cfelation
Oct 6, 2024
1 min read

COACH cassie’s warm up

1 min bar hang

1 min wall Sit

1 min hole sit

Abstractor

WOD

6 min :30/:30’s

3 Rounds of:

OH Squats

Floor Wipers w/ press

rest 2 mins

Then,

12 min AMRAP:

12 Back Squats (75/115)

15 KB High Pulls (65/95)

18 Jack Kives

2 min rest

Recent Posts

See All

Tuesday, Aug. 4, 2026

Warm up 3 rds of: 2 mins cardio 10 Push Aways :30 secs Plank Hold :30 secs Bar Hang 5 Burpees Then, 2 mins band stretch 25 Dying Bugs 25 Jack knives PVC stretch 4 mins MU practice (box transition) Sna

Monday Aug. 3, 2026

Warm Up 3 mins Cardio 3 mins AMRAP 3 plate sit ups w/ press 3 push ups 3 plate OH squats 1 min HS Hold 1 min Bar Hang 1 min Hole Sit 2 mins Cardio PVC Bend Over Rows 4x 6 Clean Pro WOD 15 min

Sunday, Aug 2, 2026

Pistol Pete’s 42 BIRTHDAY WOD WHOOT WHOOT!! July 1, 1984!!! Warm up 4 mins Cardio 3 mins static stretch or bands 42 High Knees 42 Dying Bugs 1 min Bar Hang PVC SQUAT Progression WOD 7 Rounds of: 6 G

Comments