Thursday, March 28, 2024

cfelation

Mar 27, 2024

1 min read

Skill

3 mins Abs (coach calls)

3x8 Squats (front or back)

WOD

2 Rounds of

25 GI Janes

25 cal. Row/40 cals Bike

25 Devil Dogs (35/50)

25 OH Squats (plate 25/35)

20 min Time Cap

Recent Posts

See All

Tues. Sep. 22, 2026

Warm up Stretching: Michael Phelps 1 min seated hamstring 1 min Hip Thrusters 1 min dkOH KB Walk 1 min Hand 2 mins bicycles 1 min Hollow Ricks PVC 4 x 6 rep power cleans WOD 12 min EMOM Alternate: 1

Mon. Sept 21, 2026

Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps

Sunday, Sep. 20, 2026

Warn up 357 pu su sq Run/cardio 4 mins Michael Phelps 3 mins Abs call outs Pvc Pendlay rows 4x6 Snatch progression WOD 16 mins 3, 6, 9, etc. Power Snatches. (65/95) Ring Push ups Mountain Climbers

Comments