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

Thurs. , June 4, 2026

Warm Up 3 min AMRAP Med Ball throws: 3 Soccer 3 basketball 3 Rugby 3 push ups Then, Abstractor PVC PENDLAY ROWS 4x6 Thruster Pro WOD 21*15*9*of: Thrusters (65/95) *=4 Wall Walks Hanging wipers R/L=1 W

Wed. June 3, 2026

Warm up Walk 1 lap - 20 JJ’s/10 pushups/5 squats on each corner Run 3 lapsi 2 mins stretch PVC DEAD OR BACK SQUAT PROGRESSION WOD 25 posterior movements Then, 100 ft OH Walking Lunges w/ plate 40 Push

Tuesday, June 2, 2026

Warm up 2 mins bands 2 mins bike 3 mins 357–pull ups, push ups,squats Abs Circle 20 burpees PVC BEND OVER ROW 4x6 WOD 16 min EMO2M of: 6 Pull Ups 6 Power Snatches (75/115) 1 Muscle up (3 attempts)

Comments