Saturday 1/10/2026

WOD
"Emmanuel"
Teams of 2:
6 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
15 GHDs
8x50ft Shuttle Run
-switch when the shuttle runs are completed-

*Score is total Bike calories.

Wednesday 09/14/2022

WOD
"Pyramid Scheme"
For Time [30 Minute Cap]:z

20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches

Directly Into...

30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run

Barbell: 115#/85#
*Score = Time it takes to complete the workout

Saturday 07/16/2022

WOD
"Uphill Battle"
[TEAMS OF 3]
AMRAP 30:
150 Push-ups
150 Wall Balls 20#/14#

Every 10 Minutes [Starting at 0:00]:
1,000 Meter Team Run
*Score = Rounds + Reps

Saturday 03/05/2022

WOD
“TRI SPRINT INTERVALS V2”
5 Rounds, in Teams of 2:
AMRAP 4:
30 x 10 Meter Shuttle Runs 
30/20 Calorie Bike
Max Calorie Row

Rest 3 Minutes Between Rounds 
Break up work however you see fit. Only 1 athlete works at a time.
*Score = Sum Total Row Calories