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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Wed. Oct. 29, 2026

WOD 2 Rounds of: 5 Wall Walks 20 wall Balls 25 Thrusters (55/75) 30 Push ups 35 Lateral Bar Hops

Tues, Oct. 28, 2026

WOD 4 Rounds of- Run 1 lap 12 Deadlifts (135/185) 10 DB Snatches (35/50) Run 1 lap 10 Box Jumps 12 Burpees

Monday, Oct 27, 2026

Warm up Runners warm up Michael Phelps Run 3 laps 3 min Amrap 5 push ups 5 lunge walks 5 monkey jumps PVC CLEAN PRO WOD Tabata Hollow Rocks Then, 12 min EMOM 4 Power Cleans (75/115) 4 Burpees Rest 1 m

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