Wednesday, June 18, 2025

cfelation
Jun 17, 2025
1 min read

Warm up

4 mins Cardio

Abstractor

3 mins stretch

2 mins tossing med ball w/ partner

PVC

OH Squats Progression then,

4x8’s

WOD 1

6 Rounds of

3 mins to complete

8 Power Cleans (95/135)

12 Devil Dogs (35/50)

16 Double Unders (32 Singles)

WOD 2

Bike 2500m

100 Burpees

50 Floor Wipers W/ press (70% body lbs) 6” hold

ABVENT

15 Alt Knees to Elbows

25 Dying Bugs

35 Hollow Rocks

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Warm up Cardio 4 mins 2 mins stretch/bands 1 min oh kb walk 1 min hang 1 min wall Sit Pvc Bar only snatch balance 2x6 WOD “FIGHT GONE BAD” 4 Rounds of: Wall Balls Sumo DL High Pulls (55/75) Box Jumps

Thursday, January 22, 2026

WOD 15 min AMRAP 11 KB Swings 11 Lunges (Back load,) 22 Double Unders 3 Wall WLks

Wednesday, Jan. 21, 2026

Warm up 4 mins Choice stretch 3 mins Cardio 2 mins OH KB Walk 1 min plank Michael Phelps PVC 1-Arm Rows 4x6’s WOD “FRAN” + 21-15-9-3 of Thrusters (65/95) Pull Ups (1-strict) Rest 3 mins Then, 3 min ma

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