Wednesday, Aug. 16, 2023

cfelation

Aug 15, 2023

1 min read

Skill

1 rd Ab Circle

Bent Over Rows 3x8

Pendlay Rows 3x8

WOD

3 Rounds of

Run 2 Laps

18 Floor Wipers w/a press (65/95)

Run 1 lap

15 Push Presses (65/95)

Jog/walk 1 lap w/ pinchgrip (2x15/25's)

12 Back Squats (65/95)

28 MINUTE CAP!!!!

Lets GOOO!!

Recent Posts

See All

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

Comments