Tuesday, August 5, 2025

cfelation

Aug 4, 2025

1 min read

Warm up

Runners Warm up

Together: Lunge walks, high skips, shuffles, back pedals, jog, shuttle

Abs Circle

10 push ups

10 box Push ups

10 Floor Hip Drives

Michael Phelps

PVC

Hand Stand PU Tutorial

1 every :20 for 4 mins

EMO2M 8 hspu

WOD

4 Rounds of:

Run 1 lap/Row 250m/Bike 600m/ski erg 230m

12 Thrusters (55/75)

12 Bend Over Rows (55/75)

6 Strict Press (55/75)

Women Row 235m/bike 500m/ski 220m

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Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

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