Wed. March 19, 2025

cfelation
Mar 18, 2025
1 min read

Warm up

1 min hang

1 min wall Sit

1 min Hole sit

1 min Dying Bugs

1 min barbell clean n press

1 min toe touch stretch

1 min Sprint Bike/row/ski

Pvc

Squat Pro

Bar 8-10

Add 30 6

Add 30 2

Add - 3x8

WOD

Buy in: 40 Push ups (men close grip)

12 min AMRAP

2 Rounds of

8 Back Squats

1 Wall Walk

8 Box Step ups w/ DB (35/50)

*1 rope climb every 2 Rounds

Cash Out: 40 push ups

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HAPPY BDAY SABRINA - AGE 35!!! B-Day WOD 5 Rounds of 7 Wall Balls 7 Hand Stand push Ups (hi box) 7 Jumping Lunges 7 Burpees Rest 2 mins Then, 35 Thrusters (55/75) Warm up 3 min Cardio 3 min bands 3 mi

Tues. Aug. 25. 2026

WOD BUY In: 10 pistols (5 each leg) 3 Rounds of: 15 Power Snatches (65/95) 20 Floor Wipers w/ press (65/95) 25 Squats (any - OH, back, Goblet) CASH Out: 10 pistols

Mon., Aug. 24, 2026

Warm up MICHAEL PHELPS 4 Rounds of: 1 min Bike/Row/ski/Run (1 lap) 4 mountain climbers 4 push Aways 4 Monkey Jumps Then, Abs Circle 3 mins bar mu work PVC BENT OVER Rows 4x6’s WOD 9 min EMOM (3 Rounds

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