Thurs, July 16, 2026

Wod

1) 5 sets:

10 reps Rx1 strict t2b Rx2 straight leg raise Rx3 knee raise to straight leg scaled knee raises

(1:30 rest inbetween sets)

2) OH Squat

5x3 ascending

3) 9 min AMRAP:

15 reps Snatch

*Start at 75/55#

Rx1 add 30#

Rx2 add 20#

Rx3 add 10#

*complete 15 snatches at first weight, add weight then complete 15 more snatches.

Mon, July 13, 2026

Wod

1) 9 min EMOM

Bike erg cals

:50 work / :10 rest

:40/:20

:30/:30

:20/:40

:10/:50

:20/:40

:30/:30

:40/:20

:50/:10

2) 5 sets:

2 Front squats + 3 Back squats

3) 3 Rounds For Time:

25 wallballs 20/14 Rx2 20 Rx3 15

25 burpee box jump overs 24/20” Rx2 20 Rx3 15

Time cap 12 mins

Mon, June 29, 2026

Wod

1) 3 Rounds

2:00 to complete

Bike erg Rx1 1250/1125m Rx2 1100/1000m Rx3 1000/900

(1:30 Rest)

*during the rest period, if you did not hit your distance, complete the remaining meters as

Rx1 Double unders Rx2 double unders Rx3 singles

2) Backsquat

4x2 ascending

3) For Time:

21-15-9

Backsquats Rx1 185/130 Rx2 155/105 Rx3 115/75

Burpees