Tuesday, April 9, 2024

cfelation

Apr 8, 2024

1 min read

Congrats: Paul wins March Madness again!

Skill

Bend Over Rows 3x8@ 65-70%1RM

MUSCLE UP TRANSITION/strength -10 mins

WOD

Mins 0-1: Power Cleans (75/115)

Mins 1-3 : 2 Clean nJerks

2 Burpees

Mins 3-6: 3 Wall balls

3 Clean n Jerks

3 Burpees

Mins 6-10: 4 Burpee Pull Ups

4 Power Cleans

4 P. Jerks

Mins 10-15 5 min AMRAP OF:

5 Squat Cleans

5 wall Balls

5 Burpee Broad Jumps

Xtra core/Abs:

3 Rounds of

30 toe touched (legs 90 degrees)

30 sit ups

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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

Friday, Oct. 9, 2026

NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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