Thursday 10/01/2026

/

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

Friday 07/17/2026

/

Strength 
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)

WOD
"We Find It's Always Better to Fire People On a Friday"
EVERY 3:00 (5 SETS)
3 Power Snatch 155#/105#
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)

Friday 06/12/2026

/

Strength
Power Snatch 10x2
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 60% OR RPE 6

WOD
"Bees Everywhere!"
3 Rounds For Time:
50 Wall Balls 20#/14#
25 Toes to Bar