Saturday 07/12/2025
/WOD
"She-Ra"
Teams of 2
5 Rounds For Time:
Partner 1: 15 GHDs
Partner 2: 50 Double Unders
(Switch when both are completed)
-into-
10 Synchro Single Arm Dumbbell Cleans 70#/50#
20 Synchro Wall Balls 20"/14”dd
Friday 07/11/2025
/Strength
Front Squat 5x5
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Accessory
Box Jumps: Moderate-High Height
5 sets3 Box Jumps
WOD
"King Randor"
10:00 AMRAP
1 Rope Climb (Scale 3 Strict Pull Ups)
10 Ring Push Ups (Scale Deficit Push Ups (4in/2in))
Thursday 07/10/2025
/Strength
Deadlift 5x5
5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps
- Complete 1 set every 1:30-2:00-
Accessory
Broad Jump: Max Distance
Record best set (Total distance of best set of 3 jumps)
WOD
"Beast-Man"
Teams of 2
4 Rounds For Time:
40/32 Calorie Air Bike
20 Synchro Burpee to Bar (6in)
Wednesday 07/09/2025
/WOD
"Battle Cat"
Every 1:30 (9:00)
12/10 Calorie Row
5 Hang Squat Snatches (50% of Snatch 1RM)
*Score is slowest set
Strength
Mayhem Mini-Pump – Shoulders
4 Rounds
10 Barbell Strict Press @ moderate weight – maintain control and quality - RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality - RPE 7
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
