Wed. December 4, 2024

cfelation
Dec 3, 2024
1 min read

HAPPY BIRTHDAY LINDSAY 12/4/96 age 28

Warm up

28 Jumping Jacks

Then,

4 Rounds of-

7 Toe Touches

7 sit ups

7 Push Ups

7 Lunges

Then,

PVC

CARDIO a little while

1-Arm Rows 4x7 each arm

WOD

4 Rounds of

7 Bent Over Rows (75/115) (L=85)

7 Hanging Wipers

7 Squat Cleans (75/115)

7 Push Jerks

Rest 1 min

Then,

28 Hollow Rocks

28 Deficit pushups 2x28’s

28 Devil Dogs (35/50)

Recent Posts

See All

Sat. August 15, 2026

Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Romanian Dead’s 2x10 - lite! Dead Pro WOD 12 min EMOM 4 Deadlifts (185/275) Burpees till :30secs Rest 2 mi

Friday, Aug. 14, 2026

WOD 4 Stations/4 mins per Station Max reps/cald per station 1 min Rest (transfer) Stations: MAX PTS Clusters (clean n Thruster) W55-65 M75-95) - 2, 3 ok Row (calls) GI Jane’s Devil Dogs Tougher t

Thurs. Aug. 13, 2026

Warm Up 4 mins Cardio 3 mins Own stretch/bands 3 mins Abs call out PVC 2 min AMRAP - 333 push ups monkeys/sprawls Strength: bend over Rows 4x6 WOD 18 mins :30/:30’s of Box Jumps KB - Sumo DL Hugh P

Comments