Tuesday, June 18, 2024

cfelation
Jun 17, 2024
1 min read

Skill:

3 mins Ab callouts 3 mins

Muscle up practice w/ transitions and rows

WOD

20 mins :30/30’s

Power Snatches (65/95)

Back Squats (65/95)

Box step ups w/ Dumbell (35/50)

Hand Stand Push ups (1 strict attempt)

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Tuesday, April 14, 2026

Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Abstractor Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbe

Monday, April 13, 2026

Warm up Cardio 3 mins Bands stretch 3 mins Cardio 2 mins Med Ball warm up w/ ABS-6 mins WOD 6 Rounds of: 1 min of Dead Lifts 1 min of Wall Walks 1 min of GI Janes

Sunday, April 12, 2026

Warm up Runners jj’s etc Michael Phelps Pvc Clean pro Cleans (any) 4x6’s WOD “CINDY” 20 min AMRAP of: 5 Pullups 10 Pushups 15 Air Squats keep track of rounds

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