Tuesday, Jan. 14, 2025

cfelation
Jan 13, 2025
1 min read

1 min PVC

1 min Lunge walk

Warm up

8 mins bike/Row/ski

Tabata Hollow Rocks

Tabata Air Squats

PVC

10 Snatch Balance-bar only!!!

WOD

75 KB Swings (35/53)

75 Box Step Ups w/ (35/40/45)

75 OH Squats (55/75)

THEN,

10 Muscle Ups (15-19 tries)

BAR OR Rings

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Sun. June 28, 2026

Warm up Laps inside: 2 walking 4 jogging 2 walking 4 jogging 30 jumping jacks 4 laps oh Db walk (2 then switch arms) 10 Toe touches to tip toes 4 Inch Worms Abstractor PVC Power Clean progression WOD

Sat., June 27, 2026

Warm up Row for 500m/Bike 1200m/SKI 450nn 1 min bar Hang 1 mini hole Sit 3 mins 333’s Pu Su zz Sq Run 2 laps 1-arm Rows 4x6 WOD 18 mins 6 Rounds 3 mins to complete: 8 Back Squats (95/135) 10 Ring Push

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