WOD – Sat, Nov 8

ENDURANCE

“Identify” (Time)

2 Rounds
500/400 Meter Row
50 Push Ups
400 Meter Run
200 Meter Farmer Carry
500/400 Meter Row
50 Sit Ups
400 Meter Run

MCx: 53/35
MAx: push ups to abmat(s), 35/26
MVx; 375/300m row, 30 reps knee push ups, 300m run, 26/18, 40 sit ups

WOD GOALS + GUIDANCE: Push the row and run to finish them in two […]

Mel2025-11-07T18:00:00-05:00

WOD – Fri, Nov 7

STRENGTH

Back Squat (GOALS + GUIDANCE: Start your first working set of squats at 70% and build for the remaining two sets. Record your heaviest weight.)

CONDITIONING

“Think Later” (Time)

8 Rounds
3 Strict Pull Ups
6 KB Deadlifts

MCx: 70/53

MAx: band, 53/35

MVx: 6 ring rows, 35/26

[…]

Mel2025-11-06T18:00:00-05:00

Shoulder Press (GOALS + GUIDANCE: Start your first working set of presses at 70% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)

INTERVALS

“No Problem” (Checkmark)

EMOM 15

1 […]

Mel2025-11-05T18:00:00-05:00

WOD – Wed, Nov 5

INTERVALS

“Cover Shot” (Checkmark)

5 Rounds on the 5 Minute
18/15 Calorie Row
10 Front Squats
18/15 Calorie Row
20 Wall Balls

MCx: 155/105, 20/14

MAx: 15/12 cals, 115/75, 14/10

MVx: 12/9 cals, 95/65, 10 wall balls at 10/6

GOALS + GUIDANCE: On the minute work, means MOVE QUICKLY! Both cal rows will take :60-:75 to complete. Choose a weight […]

Mel2025-11-04T18:00:00-05:00

WOD – Tue, Nov 4

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 70% of your 1 rep max, and build in weight for the remaining two sets. )

Mel2025-11-03T18:00:00-05:00

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