WOD – Thu, Feb 27

STRENGTH

Back Squat (GOALS + GUIDANCE: Coaches will help you build to a 8/10 effort, which you’ll hold across for all five sets of four reps. Take two minutes of rest between sets. Record your weight.)

“One More Dance” (Time)

2 Rounds
200 Meter Farmer’s Carry
100 Lunges

MAx: 53/35
MAx: 35/26, 80 lunges
MVx; 26/18, 60 squats

GOALS + GUIDANCE: Lifting […]

Mel2025-02-26T18:00:00-05:00

Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up to a 8/10 effort (80%) 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

“Nosebleeds” (Time)

5 Rounds
15/12 Calorie Bike
15 Hand-Release […]

Mel2025-02-25T18:00:00-05:00

WOD – Tue, Feb 25

CONDITIONING

“Thx Ibex 3” (Time)

10 Rounds
3 Deadlifts – 70% 1 Rep Max
6 Pull Ups

20 Double Unders

MAx: 3-4 strict (band), 5 attempts
MVx: ring rows, 30 singles

GOALS + GUIDANCE: Yes, you decide your deadlift weight today ideally, targeting 70% of your 1 rep max. Three reps should feel do-able and unbroken every round, […]

Mel2025-02-24T18:00:00-05:00

WOD – Mon, Feb 24

ENDURANCE

“Born Again”

5 Rounds
50 Sit Ups
25 Eye-Height KB Swings
50 Squats

MCx: 70/53
MAx: 53/35
MVx; 40 sit ups, 20 swings 35/26, 40 squats

GOALS + GUIDANCE: Find a moderately uncomfortable pace, and stick to it! Try to do all three movements unbroken for as long as possible. The sit ups will take :90-2:00, the swings :60, and the squats :60. Rounds three through […]

Mel2025-02-24T18:35:55-05:00

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