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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Wednesday, May 13, 2026

Warm up 30 JJ 30 T’s 30 Pogos 30 Lunges :30 lunge walk 1 min Hang 1 min hole Sit dead lift Pro Deads 4x6 SNATCH Pro WOD 14 mins AMRAP 8 Power Snatches 10 Wall Balls Run 1 lap

Tuesday, May 12, 2026

Warm up Runners warm up Run 3 laps 20 Bicycle 20 alt KTE 20 Hollow Rocks 3x16 Jumping Lunges Pvc 21-15-9-3 ot: Box Step Ups w/ Db (35/50) Front Squats (75/115) Bulgarian Split Squat w/ DB TTB

Monday, May 11, 2026

Warm Up 4 mins cardio 3 mins Stretch Decagon - 3 minsa Tabata Bugz PVC Shoulder Presses 4x6 WOD 3 Rounds of: 12 HSPU 15 jerks (65/95) 18 lateral Bar Hops 21 Double Unders Rest 1 min, then— 2 mins max

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