Tuesday, May 26, 2026

cfelation

May 25

1 min read

AWESOME Murph (Memorial) Day!

Personal Bests and 1 under 40 mins!

WHOOT WHOOT!!! The same young man celebrating his birthday.

Happy 35th bday SHAWN, 5/26/91!

Warm up

3 mins cardio

Michael Phelps

- - - - - - Together:

4 min AMRAP

4 KB Swings

4 KB High Pulls

2 Broad jumps

then,

Abstraction

PVC

Shoulder Presses 3x8

B-Day WOD - 5/26/91 age 35

5 Rounds of

7 Deadlifts (175/275)

7 KB Goblet Squats (35/53)

Then,

35 Devil Dogs (35/50)

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Tues. Oct. 13, 2026

Warm up Michael Phelps 3 mins cardio 1 min lower abs 1 min twisting abs 3;4; WOD 12 min AMRAP 6 Power Snatches 6 Floor Wipers w/ Press 6 lateral Bar Hops Then, Rest 2 mins Then, 4 min AMRAP 1 wall Wal

Monday, Oct. 12, 2026

Warm Up Runners Michael Phelps 2 min KB WALK 2 min Bike/Cardio 1 min Hang Abs Circle Clean Pro WOD 16 min EMOM 4 Power Cleans (75/115) 3 Front Squats (75/115) 2 Burpees

Sunday Sat. ( or Sun) Oct 10/11 2026

50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 lateral bar hops ABSTRACTOR 1 of the days

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