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

WOD – Mon, Oct 6

INTERVALS

Partner 2k Row (Time)

GOALS + GUIDANCE: To warm up for today’s complex coaches will pair you up to row 2000 meters, switching every 250 meters. Keep transitions fast, and target 8 minutes.

STRENGTH

Clean Complex – Hang + Squat (Weight)

10 x on the […]

Mel2025-10-05T18:00:00-04:00

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WOD – Thu, Oct 9

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