Thursday, Dec. 15, 2023

cfelation

Dec 14, 2023

1 min read

Skill

Bent Over Rows 4x6

Pendlay Rows 3x8

Abvent

25 Bicycles

50 Alt KTE

75 Jack knives

100 Hollow Rocks/hanging knee ups

WOD

21-15-9-3

Hand Stand Pushups try 2 strict each set

Power Clean n Jerks (75/115)

Wall Balls

--=20 pushups (do 20 push ups)

Recent Posts

See All

Sat. Oct. 24, 2026

Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

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

Comments