Thursday, Aug. 21, 2025

cfelation

Aug 20, 2025

1 min read

Warm up

Runners warm up

3 Rounds of:

2 min cardio

1 min static/band Stretch

Then,

Michael Phelps

PVC

SNATCH Balance w/ PVC/ then, Bar

Deadlifts 5x5’s

WOD

ROW 500m for time -

3 Rounds for time

24 Alt. Dumbell Snatches (35/53)

30 Box step ups w/ db (35/

10 TTB

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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

3 Rounds for time

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