Thursday, May 16, 2024

cfelation

May 15, 2024

1 min read

Skill

People Makers 3x3

1 min reat

WOD

3 Rounds of

2 mins each-

Power Cleans(65/95)

Wall Balls

KB Swings (35/53)

1 min Rest

Xtra core/abs

50 GHD’s

Cardio

1500m

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Wed. Oct. 8, 2026

Warm up 3 mins cardio 3 mins static stretch/bands 1 min Hole sit 1 min bar hang Abstractor PVC Bent over Rows 4x6 WOD 15 min AMRAP 8 Thrusters (65/95)) 12 Pull ups 16 Dying Bugs 20 Double Unders

Tuesday, Oct. 6, 2026

Warm up Runners warm up Michael Phelps Run 2 laps PVC 15 pushups 15 Burpees 15 KB High Pulls 15 Air Squats 15 Hollow Rocks Snatch Pro WOD 75 KB Swings (35/53) 65 Squats (Front or Back - 66/95) 55 Pus

Monday, Oct. 5, 2026

Pro - deads 12 min EMOM 5 Romanian Deadlifts (135/185)) 4 Burpees Rest .1 min. 4 min AMRAP 3 Deads (155/225) 3 GI Janes

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