Sunday, Sept. 22, 2024

cfelation

Sep 21, 2024

1 min read

Warm up

3 mins band stretches

PVC

Walk/jog 1 mile; Row 1600m; Bike 3000m

WOD

100 Burpees

100 KB Swings

For Time!!!

*** you can break it up any way u want but Rx is as above!

5 Burpees

30 Ground to OH (65/95)

10 Burpees

20 Ground to OH )75/115)

20 Burpees

10 Ground to OH (95/135)

30 Burpees

5 Ground to OH (115/155)

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Sat. Oct. 24, 2026

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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