WOD – Sat, Oct 11

INTERVALS

Not That Bad (Checkmark)

10 x on the 3 Minute
200 Meter Run
10 Toes to Bar
5 DB Clean+Jerks

MCx: 50/35

MAx: knee or pike ups, 35/20

MVx: 100m, v-up or leg lift, 25/15

GOALS + GUIDANCE: Run the 200 meters in :60 or less, then for as long as possible do the toes to bar unbroken […]

Mel2025-10-10T18:00:00-04:00

WOD – Fri, Oct 10

STRENGTH

Back Squat (GOALS + GUIDANCE: Start your first working set of squats at 65% and build for the remaining two sets. Record your heaviest weight.)

CONDITIONING

Different World (AMRAP – Rounds and Reps)

AMRAP 8

Up Ladder by 2 Reps

2 Box Jumps

2 Strict Pull Ups

12 […]

Mel2025-10-09T18:00:00-04:00

WOD – Thu, Oct 9

ENDURANCE

Cook (Time)

4 Rounds

24/20 Cal Bike

200 Meter Farmer’s Carry

:60 Plank

MCx: 53/35

MAx: 20/16 cals, 35/26

MVx; 16/12 cals, 150m 26/18, :45 plank

GOALS + GUIDANCE: Find a steady pace and hold on (literally)! Push for a strong but repeatable effort on the bike, then go unbroken on the farmer’s carry and plank, if possible. […]

Mel2025-10-08T18:00:00-04:00

Shoulder Press (GOALS + GUIDANCE: Start your first working set of presses at 65% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight)

CONDITIONING

Seeb (AMRAP – Rounds and […]

Mel2025-10-07T18:00:00-04:00

WOD – Tue, Oct 7

STRENGTH

Sumo Deadlift (GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set of 10 at 65% of your 1 rep max, and build in weight for the remaining two sets. )

Mel2025-10-06T18:00:00-04:00

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