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

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Warm up 3 mins Stretch 3 mins cardio Abstractor 10 pu,su,squats PVC Strict shoulder press 4x6 Deadlift pro WOD 5 Rounds of: 9 Deadlifts (155/225) 9 Toes to Bar 9 HS PUSH UPS

Monday, Oct .20, 2025

WOD 1 Wall Walk RUN 2 laps 12 Power Cleans (75/115) 3 Wall Walks 12 Power Cleans (75/115) Run 1 lap 12 Power Cleans (75/115) 3 Wall Walks 12 Power Cleans (75/115) RUN 2 laps 1 Wall Walk

Sunday, October 18, 2025

Warm up 4 mins cardio 3 mins bands/cross symmetry 2 mins cardio 1 min Plank hold 1 min 6” hold 1-arm Rows 4x6 WOD 1, 2, -10- …3, 2, 1 of: Power snatches (55/75) E (65/95) Bar over burpees

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