Tuesday, October 28, 2023

cfelation
Oct 27, 2025
1 min read

Warm up

3 mins cardio

4 mins of:

3 push ups

5 Sit ups

7 Air Squats

1 min bar hang

1 min wall Sit

Abstractor

PVC

Power Clean n Press pro

WOD

4 Rounds of:

8 clean n presses (75/115) E (95/135)

4 wall Walks

8 Burpees

24 Double Unders

Recent Posts

See All

Tuesday, May 19, 2026

Warm up Runners warm up (jj t po lun) Run 4 laps Abstractor Pvc 1-arm Rows 4x6’s 3x6 front Squats WOD 21-15-9-3 of: Back Squats Toes to Bar 12 burpees in between sets

Monday, May 18, 2026

Warm up 3 mins band stretch 3 Rounds of: 1 min bar Hang 1 min hole sit 1 min Dying Bugz 2 min AMRAP 3 push ups. 3 sit 3 Monkey jumps WOD 6 Rounds of 10 Dumbell snatches 10 c2B Pull ups 10 Ring pushups

Sunday May 17, 2026

Warm up 4 mins Cardio Med ball warm up 10’s- bball pass, soccer throw in, rugby toss 2 mins Wall balls with partner - 3’s Pvc 15 burpees WODo INSIDE: Pull ups Wall Balls Push ups Pendlay R

Comments