Monday 08/18/2025

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Accessory
Jump Rope Skill Session
Let's take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together.
Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single Unders
Level 4: Crossover Double Unders

WOD
"The Intimidator"
@0:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set
@10:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*10 Dumbbell Box Step Overs after each set (50s/35s) (20)
@20:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set

**Score is total of sets

Wednesday 04/24/2024

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Strength
Snatch + Overhead Squat 5x8
Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.

WOD
"Papaya"
8:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry Lunge (50’s/35’s)
50ft Dumbbell Front Rack Lunge (50s/35s)
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)

*Every 5ft = 1 rep. 1 round = 330 reps