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)

Recent Posts

See All

Tuesday, May 19, 2026

Warm up Runners warm up (jj t po lun) Run 4 laps Abstractor Pvc 1-arm Rows 4x6’s 3x6 front Squats WOD 21*15*12*9*3* of: Back Squats Toes to Bar 12 burpees after sets

Monday, May 18, 2026

Warm up 3 mins band stretch 3 Rounds of: 1 min bar Hang 1 min hole sit 1 min Dying Bugz 2 min AMRAP 3 push ups. 3 sit 3 Monkey jumps WOD 6 Rounds of 10 Dumbell snatches 10 c2B Pull ups 10 Ring pushups

Sunday May 17, 2026

Warm up 4 mins Cardio Med ball warm up 10’s- bball pass, soccer throw in, rugby toss 2 mins Wall balls with partner - 3’s Pvc 15 burpees WODo INSIDE: Pull ups Wall Balls Push ups Pendlay R

Comments