Thurs, Sept 17, 2026

cfelation

2 hours ago

1 min read

Warm up

10 mins own (basebs

Homn

3 mins 357 pu, su, squats

2 mins Dying Bugz

2 mins Hollow Rocks

1 mins wall Suit

1 min hole sit

Clean n jerk 4x6

WOD

Buy in: 20 Clusters

40 DB Snatches

Cash out: 20 Clusters

Thrusters Progression

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Wed. Sep 16, 2026

Warm up Cardio - 2 mins Lunge walk - 1 min OH KB Walk - 2 mins Abs Circle -3 mins PVC Muscle up work -10 mins Hollow Rock Knee drive Hands to pockets Jumping transition 10 attempts DONE WOD 20 min EMO

Tues. Sep. 15, 2026

2 rds 10’s - jjs, Ts, pogos, lunges 2 min AMRAP 257 push ups, sit ups, squats Then, Run 2 laps Pvc 1 min hip ext 1 min dying bugz Power Clean pro WOD 16 min AMRAP 8 Power Cleans (75/115) 10 Floor wipe

Monday, Sep.14, 2026

WOD 4 Rounds of: 2 mins max Power Snatches Rd 1-55/75;2-65/95;3-75/115,4-85/125 1 min max Burpees 1 min Rest (add Lbs to bar)

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