Tuesday 10/20/2026

Strength
Deadlift 1x8
3 SETS
8 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

WOD
3 ROUNDS FOR TIME
800m Run
15 Deadlifts 225#/155#
15 Toes to Bar

Wednesday 10/14/2026

Strength/Skill
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) - Handstand Walk or Freestanding Handstand Hold
Independence (Intermediate)  - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk

WOD
5 ROUNDS FOR TIM
400m Run
50 Double Unders
5 Wall Walks

Friday 10/09/2026

WOD
"KELLY"
5 ROUNDS FOR TIME
400m Run
30 Box Jumps 24"/20"
30 Wall Balls 20"/14"

CAROL

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