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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Mon. Sep 28, 2026

Warm up 4 mins cardio 3 mins Abs 2 mins KB Swings (35/53) 1 y PVC Pendlay Rows 4x6’s WODc 3 rds Power Cleans 2 rds squat Cleans 1 rd super cleans innba

Sunday, Sep. 27, 2026

Warm up :20 Jumpin jacks 20 pogos 20 lunges 20 push ups 20 Bicycles 20 crunches Run 2 laps or 3 mins cardio l Tabata plank hold WOD 6 Rounds of: 3 mins to do: 1 min Cardio 8 Squats (65/95) 10 push ups

Sat. Sep. 26, 2026

WOD 60 Power Cleans 60 Front Squats 60 (GI Janes) burp jumping pull ups - ANY WAY/ANY HOW!! i.e. 5 Rounds of: 12 each. Or… 4 Rounds of 15’s Or…10 Rounds of : 6 squat cleans , 6 burpees, 6 pull ups ET

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