Wednesday 10/22/2025

WOD
"Fighting Illini"
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats 75#/55#

Accessory 
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held

Wednesday 04/24/2024

Strength
Snatch + Overhead Squat 5x8
Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.

WOD
"Papaya"
8:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry Lunge (50’s/35’s)
50ft Dumbbell Front Rack Lunge (50s/35s)
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)

*Every 5ft = 1 rep. 1 round = 330 reps

Monday 06/15/2020

WOD
"thank u, next”
For Time:
5 Rounds:
30 Double Unders (45 singles)
15 Thrusters 75#/55#

Directly Into...

5 Rounds:
30 Double Unders (45 singles)
15 Overhead Squats 75#/55#

Monday

Strength

Squat Clean and Jerk at 80% - 5x3 no TnG, same weight across

Overhead Squats 1x10

Front Squat 5x5 @80% across

WOD

5 rounds NOT for time of:*

Max Rep Bench Press, Bodyweight

Max rep unbroken Chest To Bar Pull ups

No rest between movements, 3 minute rest between rounds

Coaches Liliana, Dean and Tom