Tuesday 10/27/2026

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WOD
3 ROUNDS FOR TIME
30 GHD Sit-Ups
100' Walking Lunge w/ Med Ball 20#/14#
30 Box Step-Overs w/ Med Ball (20#/14#) (20")

Strength Skill (Post WOD)
5:00 AMRAP
1 Wall Walk or 1/2 Wall Walk
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc...
(Score is Total Reps)

Gym. Pull Options...
Freedom - Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
Independence - Chest to Bar, Strict Pull-Up, or Pull-Up
Liberty - Ring Row, Banded Strict Pull-Up or Jumping Pull-Up
Tomorrow's workout is "Helen" -- use this session to build skills and confidence in the Pull-Up if you plan to train tomorrow.

Marijana wendt

Thursday 12/18/2025

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WOD
"Hap-Hap-Happiest Christmas"
7 Rounds For Time:
250m Row
15 GHDs
50ft Walking Lunge

Tuesday 8/6/2024

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WOD 
"Daniella"
4 rounds
For Time:
10 cal bike
15 up downs
20 walking lunges*
25 air squats*
*Done while holding a med ball
2-50ft shuttle runs each time med ball is dropped
RX+ if you strap it to you for the whole workout

Accessory 
"Strict Pull-ups: Week 3"
Freedom:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
 - Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
- Rest 30-seconds between sets

Independence:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
- Rest 30-seconds between sets

Liberty:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)
- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
- Rest 30 seconds between sets