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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Tuesday December 30,2025

Happy Birthday to my lovely wife. Some argue that she is 56, BUT… SHE IS IN HER… FRICKIN 40’s!!! Warm Up: Bike 4 mins 4 mins of 333 pu, Su, squats 3 mins cardio 2 mins Dying Bugs Heavy Deads 4 sets

Monday, Dec. 29, 2025

Warm up *Start 5 mins in 2 Rounds of: 1 min wall sit 1 min bar Hang 1 min KB OH Walk 1 min plank Then 3 mins Cardio pvc Hang from bar and practice Big open up driving Knees up Bend Over Rows 4x6’s WOD

Sunday, Dec. 28, 2025

Warm up 3 Rounds if: 1 min wall sit 1 min bar Hang 1 min KB OH Walk Then 3 mins Cardio 2 mins stretch (any) 1 min plank pvc 2 mins practice Bar MU transition WOD Tabata Hollow Rocks (1st 2 rds-bicycle

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