Thursday, March 23, 2023

cfelation
Mar 22, 2023
1 min read

Skill

100 Double Unders or 50 attempts

Bend Over Rows 4x8@70% 1RM

WOD

30 OH Walking Lunges (15/25)

40 Front Squats (65/95)

50 Jumping Lunges (Air

40 Back Squats (85/95)

30 Ring/Bar Dips

THIS IS IT: Leg Day!!!

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Mon. July 27, 2026

Warm up 3 mins 357 pu su sat 3 mins cardio 3 mins Abs call outs (you) 1 min Superman n hip ext stretches 1 min plank w/ alt KTE 1 min duck walk PVC STRENGTH: 1-arm rows 4x6 WOD 4 Rounds of: Run 2 lap

Sunday, July 26, 2026

Warm up Run 2 laps 4 min AMRAP of: 4 push ups 4 Sit-ups 4 Squats 4 Hip Thrusters 4 Sorawls Then, 1 min hang 1 min hole Sit 1 min Dying Bugz PVC WOD 4 Rounds of 15 KB Swings 10 Front Squats (75/115) 5

Sat. July 25, 2026

Warm up 3 mins Cardio 4 mins Abs (call outs or Abstractor) Partner Med Ball warm up - 10’s *soccer throw ins *basketball passes *Rugby Toss (both sides) *Bowling - 5 each arm

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