Wednesday, May 21, 2025

cfelation

May 20, 2025

1 min read

Warm up

Runners warm up (jjs, Ts, pogos, lunges)

Hurdlers stretch - 1 min each leg

PVC

FRONT Squats 3x8

Relay races

WOD

6 Rds

:30/::30’s

Clusters (65/95)

Box Jumps

KB Swings (last min go to end)

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50 Power Snatches (65/95) Run 2 laps 50 Pullups Run 2 laps 50 KB SWINGS OR 16 min AMRAP OF: Run 1 lap 8 Hand Stand Pushups 10 Dumbell Snatches (35/53) 12 Lateral Bar Hops

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NOT STATIONS!!! Ur welcome. Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Dead Pro WOD 12 min EMOM 3 Deadlifts (185/275) Burpees till :30secs Then, Rest

Thurs. Oct. 8, 2026

Happy 21st Birthday JH. WOD 5 Rounds of: 3 Wall Walk 6 Hand Stand push ups 9 Box step ups w/ lbs (35/50) Run 1 lap

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