Tuesday 07/07/2026

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WOD
"Grass Court"
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press 50#/35#
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike
(Score is Rounds + Reps)

Tuesday 9/9/2025

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Accessory 
Gymnastics - Pressing (Week 3)
8-minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees
Score the number of reps completed per set for the odd minute movement

Strength 
Deadlift 5-3-1-5-3-1
Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing

WOD
“Annie 2.0”
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups

Friday 07/28/2023

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Strength 1
Deadlift 1x1
Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets *

Strength 2
Handstand Push-ups (Strict): Max Reps
Build to a max set of Handstand Push-ups (Strict)

WOD
"Bugatti"
4 sets For Time:
2 Rounds
12 Kettlebell Swings 55#/35#
12 Toes to Bar
12 Abmat Sit Ups

-Rest 1:00 between sets-