Wednesday September 4, 2024

cfelation

Sep 3, 2024

1 min read

HAPPY BIRTHDAY STACEY

8/4/80 age 44

WOD

Almost “Diane” (or STACEY)

18-14-8-4 of

Deadlifts (155/225)

HS Pushups

EMOM - 4 burpees

Then,

44 MOUNTAIN CLIMBERS (or 29 BURPEES)

Recent Posts

See All

Wed. Sept 23, 2024

Warm up Runners warm up Michael Phelps 3 mins Cardio Abs Circle 1 min Hang 3x8 Power Snatches Squat pro WOD 4 Rounds of: 12 Back Squats (95/135) 6 Hand Stand Push ups 6 jumping Lunges Run 1 lap Then,

Tues. Sep. 22, 2026

Warm up Stretching: Michael Phelps 1 min seated hamstring 1 min Hip Thrusters 1 min dkOH KB Walk 1 min Hand 2 mins bicycles 1 min Hollow Ricks PVC 4 x 6 rep power cleans WOD 12 min EMOM Alternate: 1

Mon. Sept 21, 2026

Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps

Comments