Saturday 10/17/2026

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WOD
"BIG STEVE"
TEAMS OF 2
ON A 20:00 CLOCK...
5 ROUNDS (each)
20/15 Calorie Row
20 GHDs

Immediately Into...

Max Reps Bench Press in the remaining time 155#/105#
(Scored by Total Reps of Bench)
*One partner starts on the rower, one starts on the GHD. Switch when reps are completed. Both partners complete 5 rounds.

**During the bench, one partner must deadhang from the pull-up bar while the other partner benches. Option for DB Farmer Hold (heavy) if Deadhang is not possible.

Oscar Montesdeoca

Thursday 10/01/2026

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Strength/ Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Legless Rope Climb (1-2 reps Every 1:00)
Independence (Intermediate)  - Rope Climb (1-2 reps Every 1:00)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)

WOD
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups

victor buendia

Wednesday 09/23/2026

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Strength 
EVERY 1:00 (9:00)
MIN 1 - 3 Deadlifts (Increasing Weight)
MIN 2 - :45 Pacing Burpees or Up-Downs
MIN 3 - :45 Plank
(No Measure)
Deadlifts: Start moderate/mod-heavy and build to workout weight
Burpees/Up-Downs: Flow with either movement for :45

WOD
EVERY 3:30 (5 SETS)
7 Deadlifts 315#/205#
14 Lateral Burpee Over Bar
21 GHDs
(Score is Slowest Set)

fatima contreras