WOD – Fri, Aug 29

CONDITIONING

“Weigh On Me” (AMRAP – Rounds and Reps)

3 x AMRAP 7
300 Meter Run
30 Wall Balls
30 Sit Ups
rest 2 min

MCx: 20/14
MAx: 14/10
MVx: 200m, 20 reps, 10/6

GOALS + GUIDANCE: Each AMRAP 7 should feel like a strong, repeatable pace. Avoid going out hot! Run the 300s in around :90, then go unbroken […]

Mel2025-08-28T18:00:00-04:00

Push Press (GOALS + GUIDANCE: Coaches will help you build to a 8/10 effort or 80%, which you’ll hold for all five sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)

INTERVALS

Mel2025-08-27T18:00:00-04:00

WOD – Wed, Aug 27

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 8/10 effort for all three sets of six reps on your left side, and six reps on your right side (do not alternate legs.))

STRENGTH

“Strength Supersets” (Checkmark)

3 Rounds
10/10 Landmine Sit Ups
10 Dips – […]

Mel2025-08-26T18:00:00-04:00

WOD – Tue, Aug 26

ENDURANCE

“The Thirteen” (Time)

With a Partner
13 Rounds
26 Calorie Row
8 Strict Pull Ups
21 Shoulder to Overhead

MCx: 95/65
MAx: 22 cals, banded pull ups 18 stoh 75/55
MVx: 18 cals, 12 ring rows, 15 stoh 55/35

Partner up, and dig in! Teams can divide reps however they’d like. We suggest you switch on the minute for […]

Mel2025-08-25T18:00:00-04:00

WOD – Mon, Aug 25

STRENGTH

Deadlift (GOALS + GUIDANCE: Complete the deadlift at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four reps, and try to sneak in one extra rep. Record your final weight and rep count.)

Mel2025-08-24T18:00:00-04:00

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