WOD – Sat, Jun 28

CONDITIONING

“Die Alone” (Time)

40 Cal Row
40 Deadlifts
4 Bar Muscle Ups
30 Cal Row
30 Push Press
3 Bar Muscle Ups
20 Cal Row
20 Front Rack Lunges
2 Bar Muscle Ups

MCx: 135/95
MAx: 30-20-10 cals, 115/75, 8-6-4 strict pull ups
MVx: 20-15-10 cals, 30-20-10 barbell 75/55, 16-12-8 ring rows

GOALS + GUIDANCE: From the start, keep a moderate pace the […]

Mel2025-06-27T18:00:00-04:00

WOD – Fri, Jun 27

ENDURANCE

“leavemealone” (Time)

7 Rounds
10/10 DB Hang Snatch
300 Meter Run

MCx: 50/35
MAx: 35/20
MVx: 25/15, 200m

GOALS + GUIDANCE: Complete 10 db hang snatches on one side, then 10 reps on the other. The snatches will take 40-50 seconds to complete. Then run at a moderate to fast pace for the 300 meters, with the […]

Mel2025-06-26T18:00:00-04:00

WOD – Thu, Jun 26

STRENGTH

CONDITIONING

Back Squat (GOALS + GUIDANCE: Coaches will help you build to 80% which you’ll hold across all five sets. Take two minutes of rest between sets. Record your weight)

“Assumptions” (Time)

30 Pull Ups
90 Sit Ups
270 Double Unders

MAx: 15 pull ups (band), […]

Mel2025-06-25T18:00:00-04:00

WOD – Wed, Jun 25

STRENGTH

Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to 80%. The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Maintain the same weight across all five sets.)

INTERVALS

“Human After […]

Mel2025-06-24T18:00:00-04:00

WOD – Tue, Jun 24

STRENGTH

Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 80% of your 1 rep max, and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)

INTERVALS

Mel2025-06-23T18:00:00-04:00

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