Thursday, Aug. 31, 2023

cfelation

Aug 30, 2023

1 min read

Skill

30 GHDs or TTB

Muscle up training

Ring Dips, box help, etc

WOD

2 Rounds

25 Back loaded Lunges (65/95)

12 Burpees

25 C2B Pull ups

12 Burpees

25 Floor Wipers w/ press (65/95)

THEN,

Run 2 laps

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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

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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