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 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

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