Wednes. April 9, 2025

cfelation

Apr 8, 2025

1 min read

Warm up

3 mins cardio

3 mins bands

3 min AMRAP PUSH UPS, monkey jumps, squats

PVC

FRONT SQUAT 3 x 8

WOD

2 min /:90/:60/:30 stations

DB Snatches (35/50)

Air Squats

Ring Rows

Wall Balls (14-20)

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Mon. Sept 21, 2026

Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps

Sunday, Sep. 20, 2026

Warn up 357 pu su sq Run/cardio 4 mins Michael Phelps 3 mins Abs call outs Pvc Pendlay rows 4x6 Snatch progression WOD 16 mins 3, 6, 9, etc. Power Snatches. (65/95) Ring Push ups Mountain Climbers

Sat. Sept. 19, 2026

HAPPY BIRTHDAY YOUNG MAN! We ll have a bday WOD SOON, today will be ya little tribute: WOD (Tribute but not actual) Buy in: 20 Deadlifts (70% of 1RM) Then, 6 Rounds of 7 GI Janes (burpee pull up) 7 A

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