Tuesday, Nov. 29, 2022

cfelation

Nov 28, 2022

1 min read

Skill

30 Push ups

30 Jack Knives

5-rep max Dead Lifts

WOD - 16 min Time Cap

18-15-12-9-6-3 of

Thrusters (65/95)

Ring Push Ups

EMOM - 3 Burpees

THIS IS IT: An Air Stealer.

Transition is key, make sure bar is near rings. Go from knees if necessary!!!

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Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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