WOD
TEAMS OF 2
25:00 AMRAP
2000/1800m Row
100 Kettlebell Swings 55#/35#
100 Kettlebell Box Step Ups (55#/35#)(24"/20")
100 Kettlebell Swings 55#/35#
Max Distance Row in the Remaining Time
(Scored by Total Meters)
*Partner 1 works while Partner 2 rests, switch as needed the entire workout.
Accessory
10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice
Options...
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
Max Unbroken Triple Unders Set (1x)
INDEPENDENCE (Intermediate)
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)
LIBERTY (Beginner)
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders
WOD
10 ROUNDS For Time:
200m Run
10 Kettlebell Swings 70#/55#
5 Box Jumps 30"/24"
Strength
"JULY '26 MONTHLY CHALLENGE"
FOR TIME
1 Mile Run
(Score is Time)
*Repeat of Monthly Challenge -- 7/1
-Rest Until 15:00 Mark then Complete-
WOD
FOR TIME
50 Bench Press 155#/95
*Workout starts with 10 Russian KB Swings 70#/55# and complete 10 Russian KB Swings every
time you break.
Time Cap 10min
Accessory
Gymnastics (Skill Development)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT
**Freedom (Advanced):**
Handstand Walk or Freestanding Handstand Hold
**Independence (Intermediate):**
Kick Ups/Box Pike Walk
**Liberty (Beginner)**
Bear Crawl/Wall Walk
WOD
"Purple Mountains' Majesty"
10 ROUNDS FOR TIME:
10 Kettlebell Swings 55#/35#
50ft Kettlebell Lunge 55#/35#
