Thursday, August 1, 2024

cfelation
Jul 31, 2024
1 min read

Warm up

:30 Flutter Kicks

:30 Bicycles

:30 Dying Bugs

:30 Lunge walk

Run 1 lap

3 min AMRAP

2 Inch Worms

3 Pull Ups

4 Push Ups w/ bottom pause

PVC

PVC Progression

Skill

3x8 Floor Wipers (heavy)

WOD

“Heavy Fran”

21-15-9 of

C2B Pull Ups

Thrusters (75/115)

FINISHER: Puramid down floor wipers W/ Presses (start high as possible and drop 10’s: (10,8,6,4,2,2,2,2)

Recent Posts

See All

Wed. Sept. 9, 2026

Warm up Runners Warm up - jj/t/pog/lunl Michael Phelps Run 2 laps Abs Circle 1 min bar hang Shoulder Press 4x6 PVC Squat pro WOD 16 min AMRAP OF: Run 1 lap 8 Back Squats (95/135) 8 Bar-over Burpees

Tuesday, Sept 8, 2026

Warm up 3 mins static stretch Runners warm up - jjs/Ts/pogs/lun Run 3 laps 20 KB Goblet Squats 10 lunges w/ a twist 1-arm Rows 4x6’s Snatch pro WOD 50 KB Swings (35/53) 45 Power Snatches (65/95) 40 Ri

Monday. Sep. 7, 2020

LABOR DAY Classes: 9 and 10 only! Your choice —- “Holleyman” or “Bradshaw”

Comments