Wednesday, Nov. 13, 2024

cfelation

Nov 13, 2024

1 min read

Happy Birthday Deano 11/12/66. Age 58

Warm Up

3:00 Bands

1 min Plank

1 min hang

1 min hole sit

Pvc

Push Press Pro

WOD

BUY IN: 15 Burpees

5 Rds of:

6 Power Cleans (65/95)

6 C2B Pull Ups

Rest 1 min

Then,

4 Rds of:

7 Push Presses (65/95)

7 Pull Ups

Then, 58 Dying Bugs

CASH OUT: 15 Burpees

FINISHER: 3x8 Pendlay Rows

4x6 1-Arm Rows

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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

Friday, Oct. 9, 2026

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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