Tuesday 12/30/2025

WOD
"A Champagne Toast"
For Time:
10 Rounds
30 Double Unders
10 Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups 20"
5 Strict Pull Ups

Thursday 10/17/2024

Accessory
Bar Muscle Ups: Week 1
2:00 AMRAP for max reps of:

Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows

WOD
"Breyer’s"
6 sets
1:30 AMRAP
50 Crossovers (Scale to 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-

Wednesday 1/17/2024

Strength
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"McIntosh"
2 rounds For Time:
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or scale 20 Strict Pull Ups)

Saturday 11/18/2023

WOD
"AFC Richmond"
Teams of 2:
Every 1:00 (24:00)
Min 1: 6 Overhead Squats 155#/105#
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)

*Score is rounds completed. Scale accordingly to make sure you finish all reps in as many rounds as possible by each athlete. Athlete 1 starts at the beginning and athlete 2 starts on Min 2 movement.