Tuesday 06/02/2026

WOD
"The Dirty 30s"
For Time:
30 Back Squats 135#/95#
45 Chest to Bar
30 Back Squats 135#/95#
15 Bar Muscle Ups 
30 Back Squats 135#/95#

* Barbell is from the floor, not rack

Monday 1/12/2026

Strength 
Deadlift 4x5
Every 2:30 × 4 sets
5 Deadlifts @ 65%

WOD
"Little House on the Prairie"
For Time:
30 Toes to Bar
30 Back Squats 95#/65#
30 Burpees
-Rest 1:00-
20 Toes to Bar
20 Front Squats 115#/80#
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats 135#/95#
10 Bar Facing Burpees

Thursday 11/6/2025

Strength
Snatch
Snatch 7x2
Every 2:00 x 7 sets:
2 Snatches @75–80% of 1RM

WOD
"Marischal College"
12:00 AMRAP
48 Double Unders
12 GHDs
4 Back Squats 225#/155#

Friday 09/19/2025

Strength
Snatch Balance 2x2
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)

WOD
"Last Light"
10:00 AMRAP
5 Hang Clean and Jerks 115#/80#
10 Back Squats 115#/80#
15 Toes to Bar