Wednesday, Jan. 29, 2025

cfelation
Jan 28
1 min read

Warm up

Bike/row/ski 3 mins

Shuttle jog 3 mins

3 mins :30/:30 Abs - jack Knives

Plank hold 3 mins

1-Arm Rows 4x6 (heavy)

WOD

2 Rounds of:

30 Devil Dogs (35/50)

25 Romanian Deadlifts (135/185)

20 Hand Stand Push ups

Abs

20 GHD’s

Abstractor

20 GHD’s

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Friday, December 5, 2025

WOD 18-15-12-9-6-3 of: Back Squats Power Cleans *between each set do 1 wall Walk and 25 Hollow Rocks Abvent 2 mins Max toes to bar!

Thursday, Dec. 4, 2025

HAPPY BIRTHDAY LINDSAY!!! 12/4/96 age 29 Warm up: Stretch together Hand Stand Push ups 3 rounds of 8 per 2 mins PVC SNATCH PRO WOD 1st Round of: 29 Lateral Bar Hops 29 1st Round = DB Snatches (35/50)

Wednesday, Dec. 3, 2025

WOD 2,4,6,…12…2 DEADLIFTS (155, 225) Box Jumps EMO2M 10 Mountain Climbers 21 min Time cap!!! “ABVENT: Tabata Alt. KNEES TO ELBOWS!! 2 min Pkank!

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