lol Tuesday, July 22, 2025

cfelation
Jul 21, 2025
1 min read

Warm up/ skill train

4 mins cardio

KB Russian Twists 4x12

Shoulder stretches

PVC

Scapula presses 2x10

Box push ups (tripod, box, wall, strict?)

1 rep every :20- 4 minutes(12 reps)

8 reps every 2 mins (kip if can, ) 5 rounds

Rest 2 mins

4x4 strict shoulder press

CLEAN N PRESS progression (8,5,3,2)

WOD

14 min AMRAP

2 , 4-pole sprints (side of Building

6 power Clean n Press (95/135)

6 Pull ups

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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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