Tuesday, May 20, 2025

cfelation
May 19, 2025
1 min read

Warm up

jump Rope for 3 mins

Sit ups w/ wall ball 2 mins

1 min Jack knives

1 min Hollow Rocks

PVC

SNATCH Progression

Bar-8, Add-6, Add-3/4, Add-5x5’s

WOD

12-9-6-3

Mini Snatch Complex

(Wide grip Dead, Big Shrug, Hang Power, then, Power Snatch

then,

Box step ups (15/25)

Dips

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Wed. Sept. 9, 2026

Warm up Runners Warm up - jj/t/pog/lunl Michael Phelps Run 2 laps Abs Circle 1 min bar hang Shoulder Press 4x6 PVC Squat pro WOD 16 min AMRAP OF: Run 1 lap 8 Back Squats (95/135) 8 Bar-over Burpees

Tuesday, Sept 8, 2026

Warm up 3 mins static stretch Runners warm up - jjs/Ts/pogs/lun Run 3 laps 20 KB Goblet Squats 10 lunges w/ a twist 1-arm Rows 4x6’s Snatch pro WOD 50 KB Swings (35/53) 45 Power Snatches (65/95) 40 Ri

Monday. Sep. 7, 2020

LABOR DAY Classes: 9 and 10 only! Your choice —- “Holleyman” or “Bradshaw”

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