Sunday, Oct.. 6, 2024

cfelation
Oct 5, 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

Thursday, Nov. 20, 2025q

WOD 21-15-9-3 of: Push Presses (75/115) Pull Ups Double Unders X2 Dying Bugz

Wednesday, Nov. 19, 2025

Warm up Die Roll outs and Coach Mike choice 1-Arm Rows 4x6 WOD 16 mins “Death By” Power Cleans and 3 Burpees Start at 1, go to true failure Power Cleans (75/115) Fail - go to 3 and 3

Tuesday, Nov. 18, 2025

Warm up 6 mins cardio 3 mins bands/sym 1 min bar hang 1 min hole sit 1 min plank hold PVC WOD 16 min :30/:30’s ALTERNATE mins. 0 and Evens: Deadlifts (155/225) Odds: Devil Dogs (35/50)

Comments