Wednesday, July 17, 2024

cfelation
Jul 16, 2024
1 min read

Warm up

3 Rds

Jog 1 lap

20 Push ups

30 jumping jacks

1 min plank

PVC

PVC Progression Clean n Jerks

Whiteboard debriefing

Skill

Back Squats (50%)

3x6@ :06 sevs each

*5 minute rest

WOD

“GRACE”

30 clean and jerks (95/135)

Recent Posts

See All

Wed. July 22, 2026

Oly lifting will b with the 7pm class tonight. ((No class Thurs. at 7pm) WOD 12 min EMOM 4 Power Cleans (65/95) 4 Devil Dogz Then , :90 rest and add lbs Then 6 min AMRAP of: 4 Power Cleans (95/135) 4

Tues. July 21, 2026

HAPPY BIRTHDAY RHONDA - another year at 49!!! Warm up 3 mins cardio 3 min AMRAP 3 push ups 3 sit ups 3 Squats Abs circle PVC PENDLAY Rows 4x6’s Snatch Pro WOD 5 Rounds of: Run 1 lap 8 Mountai

Mon. July 20, 2026

Warm up SALLY UP - ? Push ups WOD 15 mins AMRAP 6 Back SQUATS 14 KB SWINGS Stay Tuned

Comments