Thursday 10/30/2025

WOD
"Frankenstein"
Teams of 2 For Time:
120 Wall Balls 20"/14"
80/64 Calorie Row
40x50ft Shuttle Run
80/64 Calorie Row
120 Wall Balls 20"/14"
* Split reps as desired

Friday 10/03/2025

Strength
Snatch Balance 2x2
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2x2 @ 50%)
Sots Press (2x5 light)
Focus: Clean and precise movement under fatigue

WOD
"Old Speck Mountain"
For Time:
21-18-15-12-9
Toes to Bar
7-6-5-4-3
50ft Shuttle Run

Thursday 09/18/2025

Strength
Deficit Deadlift 3-2-1-3-2-1
Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%

Post: 3 sets of 10 Dumbbell Arnold Press

WOD
"Pack Out"
4 sets For Time:
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance 50ft Shuttle Run 

-Rest 2:30 between sets-

Tuesday 9/2/2025

Strength 1
Snatch Balance 3x3
Skill Focus (Snatch Balance / Sots Press)
- Snatch Balance (3x3 @ light weight, 50-60%)
- Sotts Press from bottom of squat (3x5 with empty bar or light)
- Focus: Speed under the bar and upright stability

Strength 2
Sots Press
3x5 3 sets
5 Sots Press

WOD
"Backdraft"
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (Scale 2  Wall Walks)
* Each shuttle run rep is 25 feet down + 25 feet back.
* *Score is slowest set