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
Thursday 8/15/2024
/Strength
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
WOD
"Frog Man"
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps 30"/24""
7 Chest to Bar Pull Ups
14 Wall Balls 20#/14#
Tuesday 7/9/2024
/Strength
Snatch
Build up to a Heavy Snatch
10-12 minutes
WOD
"Catching Fire"
5 sets (Every 2:30)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Scale 10 Kipping Chest to Bar)
Max Wall Balls 20#/14# in Remaining Time
*Score is total Wall Balls
Saturday 07/25/2020
/WOD
”Ladybug”
Int Teams of 2
5 Rounds For Time:
1 Round of "Kelly"
1 Round of "Helen"
*Athletes take turns doing a full round of either Kelly or Helen
Kelly -
400 Meter Run
30 Wallballs 20#/14#
30 Box Jumps 24"/20"
Helen -
400 Meter Run
21 Kettlebell Swings 55#/35#
12 Pull-ups
