Monday 9/1/2025
/WOD
Teams of 2
400m Run
100 Sit Ups
400m Run
50 Deadlifts 225/155
400m Run
50 Pull Ups
400m Run
100 Sit Ups
*Runs are together*
Thursday 12/28/2023
/Strength
Power Snatch 10x3
Every Minute (10:00)
3 Power Snatch (60-70%)
- Touch and Go reps
WOD
“I’m in love, I’m in love and I don’t care who knows it”
For Time:
50-40-30-20-10
Wall Balls 20#/14#
Abmat Sit-ups
Monday 06/19/2023
/Strength 1
Front Pause Squat:
5 sets of 2 Pause Front Squats @70% of 1RM
* Rest as needed between sets *
Strength 2
Weighted Strict Chin Up (Supinated)
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM
* Rest as needed between sets *
WOD
"Papa John’s"
3 rounds For Time:
400m Run
20 Toes to Bar
20 Sit Ups
Tuesday 08/02/2022
/WOD
"Harbormaster"
5 Rounds For Time:
20 Pull-ups
30 Sit-ups
400 Meter Row
50 Double Unders
Rest 2 Minutes
*Score = Time it takes to complete the workout, including rest
