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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Friday, Aug. 7, 2026

WOD BUY IN: 25 Pull ups Then, 4 Rounds of: 12 Burpees 12 Sumo Dead Lift High Pull (55/75) 12 Power Cleans (55/75) 12 Shoulder Prrsses (55/75) CASH OUT: 25 Pull Ups 21 min Time cap!

Thurs. Aug. 6, 2026

Warm up Cardio - 4 mins 4 min AMRAP: 4 wide grip push Ups 4 Monkey Jumps 4 wall Balls Then, Abstractor DL pro WOD 18 min EMO3M 8 Romanian Deadlifts (135/185) 8 Hand Stand Push Ups Run 1 lap

Wed. August 5, 2026

Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/9

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