Thursday, Oct. 17, 2024

cfelation

Oct 16, 2024

1 min read

Warm up

1 min stretch of choice

1 min bar hang

1 min Bicycles

1 min plank

1 min vertical scissors

1 min hole sit

1 min Dying Bugs

1 min poppers

1 min Horizontal Scissors

1 min stretch of choice

WOD

8 mins AMRAP of:

8 Pull ups

8 Bar-Over Burpees

Rest 2 mins then,

8 mins AMRAP

8 Thrusters (65/95)

4 C2B Pull ups

4 Burpees

***FINISHER-Dumbell Presses4x6 each arm

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Monday, Oct. 12, 2026

Warm Up Runners Michael Phelps 2 min KB WALK 2 min Bike/Cardio 1 min Hang Abs Circle Clean Pro WOD 16 min EMOM 4 Power Cleans (75/115) 3 Front Squats (75/115) 2 Burpees

Sunday Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 lateral bar hops ABSTRACTOR 1 of the days

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