Wednesday, Feb 28, 2024

cfelation
Feb 27, 2024
1 min read

Happy 25th Birthday to my son Mikey!!!

Alexis (4) is tomorrow!!!

Skill

Row 500m

Bike 1000m. (Any 2)

Ski 900m

3x4 Pull ups

WOD

4 Rounds of:

Run 1 lap

3 Wall Walks

6 Devil Dogs (35/50)

12 Power Snatches (55/75)

1 min REST

HAVE FUN!!!!!!!! And...WORK HARD!!!

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Wednesday, March 4, 2026

Warm up 4 mins cardio 2 mins OH KB Walk 2 mins stretch 1 min Monkey Jumps Ab Circle 1-arm Rows 3x8 WOD 15 min AMRAP 2,4,6,… DEVIL Dogz Hand Stand Push ups 3 burpees after every set

Tuesday, March 3, 2026

Monday, March 2, 2026

HAPPY BIRTHDAYS - Laura and Alexis - ABOUT 39 avg!!! So THATS what we are using Warm up 3 rounds of 13 JJ’s 13 T’s 13 pogos Then, 39 Hollow Rocks :39 secs hang :39 hole sit Pvc Snatch progression WOD

1 min REST

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