Tuesday, Oct.1, 2024

cfelation
Sep 30, 2024
1 min read

Warm up

20 Push ups

20 Sit ups

20 air Squats

20 TTTT’s

1 min Wall Sit

1 min Bar Hang

Abstractor

PVC

PROGRESSION Squat Cleans 5x5

WOD

5 Rounds of:

7 KB Swings (35/53)

9 Power Cleans (95/135)

11 GI Janes (burp/ pull up)

1 Bar Muscle up (M=3 strict pull ups)

Recent Posts

See All

Sunday, June 14, 2026

Warmup: Run 1 lap :15 jumping jacks 10 pushups :15 jumping jacks 10 alternating lunges (10 each leg) :15 jumping jacks 10 alternating plank shoulder taps (10 each side) :15 high knees 10 air squats :1

Sat. June 13, 2026

WOD 21-15-9-3 of Power Cleans (105/145) Box Jumps Rest 2 mins Then, 30 DB Snatches for time

Friday, June 12, 2026

WOD 16 min EMOM 1st 8. 10 Jumping Lunges (all count r/l=2) 5 Close grip tri-cep pushups 2nd 8 6 Bulgarian Split Squats (45-65) 5 wide grip push ups

Comments