Thursday, Sept 5, 2024

cfelation
Sep 4, 2024
1 min read

Announcement: There will be no 5:45pm class today (Thursday 9/5). Apologies for any inconvenience.

Warm up

3 min AMRAP

3 Push ups

3 Sit ups

3 Squats

Then,

1 min Toe touches to Tip Toes

1 min Bar Hangh

1 min Hole Sit

Then,

20 GHD’s /TTB

PVC stretch

Progression (pvc, bar only, add lbs, add lbs, add lbs, add final lbs to equal what)

Skill

5x5 , 3 reps last set

WOD

16 min EMOM

2 Power Cleans (75/115)

4 Push Jerks (75/115)

6 Lateral Bar Hops

if cant get done in :40, move to 2, 3, 4 reps

Recent Posts

See All

Wed. July 29, 2026

Warm Up Strength- PENDLAY rows 4x6 WOD 16 min EMOM (65/95) E 75/105 0, 2, 4,…6 Power Snatches 1 Burpee 1, 3, 5,…6 Burpees 1 Power Snatch

Tues. July 28, 2026

Warm up Michael Phelps Runners warm up - 10 JJ t pog Lin 3 rds of 2 mins cardio 1 min Abs 1 min static stretch, legs back Bar warm up Dead’s/Shrugs/high pulls/presses WOD 6 Rounds OF: 8 Floor Press

Mon. July 27, 2026

Warm up 3 mins 357 pu su sat 3 mins cardio 3 mins Abs call outs (you) 1 min Superman n hip ext stretches 1 min plank w/ alt KTE 1 min duck walk PVC STRENGTH: 1-arm rows 4x6 WOD 4 Rounds of: Run 2 lap

Comments