Thursday, April 11, 2024

cfelation

Apr 10, 2024

1 min read

Happy Belated birthday to Paul and Megan. Bday wid on FridY.

Skill

25 Calories on the Assault Bike

1-Arm Rows 4x6 each arm

WOD

14 mins EMOM

5 Deadlifts (135/185)

Burpees jumping up hitting a target until :50 mark. Please count Burpees.

There will be a two minute break at the 10 minute mark also.

REST 2 MINS

2 mins max TOES TO BAR (please count)

Xtra Abs/Core

3 Rounds:

Rd 1

40 Vertical Scissors

30 Hollow Rocks

Rd 2

40 Horizontal Scissors

30 Jack Knives

Rd 3

40 Bicycles

30 Crunches legs90 degrees

Then 1 min Plank hold

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Monday, Oct. 12, 2026

Warm Up Runners Michael Phelps 2 min KB WALK 2 min Bike/Cardio 1 min Hang Abs Circle Clean Pro WOD 16 min EMOM 4 Power Cleans (75/115) 3 Front Squats (75/115) 2 Burpees

Sunday Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 lateral bar hops ABSTRACTOR 1 of the days

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