Friday 09/25/2026
/WOD
4 SETS
ON A 5:00 CLOCK...
800m Run
Max Bar Muscle-Ups in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Reps)
Allie B
Friday 09/11/2026
/WOD
"9/11 343 TRIBUTE"
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch 155#/105#
4 Overhead Squats 155#/105#
3 Bar Muscle Ups
*Today's workout honors the 343 FDNY firefighters who lost their lives on September 11, 2001.
Saturday 09/05/2026
/WOD
"PARTNER TRIPLE PIG"
IN TEAMS OF 2 (1:1 WORK/REST)
1 ROUND EACH
10 Bar Muscle Ups
15 GHD Wall-Ball Sit-Ups 20#/14#
60 Double Unders
3 Deadlifts 365#/255#
1 ROUND EACH
15 Bar Muscle Ups
20 GHD wall-ball Sit-Up 20#/14#
75 Double Unders
6 Deadlifts 365#/255#
1 ROUND EACH
20 Bar Muscle Ups
25 GHD wall-ball Sit-Up 20#/14#
90 Double Unders
9 Deadlifts 365#/255#
*No wall ball toss on GHD unless proper setup and safety check. Option to sub abmat sit-up w/ wall ball toss to wall OR Weighted Wall Ball GHDs without toss.
Sebastian Mora and Mike Drz
Monday 07/06/2026
/WOD
"Federer vs Nadal"
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)
