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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Fri. Sept. 25, 2026

Warm up On board Shoulder presses 3x8 WOD2, Lmm STATIONS 3 Rounds 2 mins per station 1). Deadlifts (135/185) 2). Farmers carry - 1 lap (2x25/30) 3). Box jumps (20/24)

Thurs. Sep 24, 2026

Warm up on board 1-arm Rows 4x6’s “ANNIE MASH UP” WOD 50*40*30*20*10* Double Unders Sit ups But… ***** = 10 Dumbell Snatches AND 10 Hollow Rocks

Wed. Sept 23, 2024

Warm up Runners warm up Michael Phelps 3 mins Cardio Abs Circle 1 min Hang 3x8 Power Snatches Squat pro WOD 4 Rounds of: 12 Back Squats (95/135) 6 Hand Stand Push ups 6 jumping Lunges Run 1 lap Then,

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