Wednesday, Sept. 24, 2025

cfelation

Sep 23, 2025

1 min read

Warm up

:30 secs each:

Walk

Skip

High skip

Shuffles

Grapevines

High

Knees

Then,

Abstractor

Cardio - 3 mins

PVC

Pendlay Rows 4x6’s

WOD

50 DB Snatches

55 Mountain Climbers

60 Pull ups (10 strict)

65 High Knees

70 Dying Bugs or Hollow Rocks

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Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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