Wednesday 7/16/2025

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Accessory 
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

WOD
"Redbeard’s Ghost"
Every 1:15 (10 sets)
10/8 Calorie Row
3 Power Clean & Jerks (50-60%)
*Score is slowest set

Tuesday 7/15/2025

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Accessory 
Gymnastics:  Handstand Walk/Hold
EMOM 8 minutes
Level 1:
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.
Odd Minute: 10 plate ups/downs
Level 2:
Even minute: 30 seconds max effort handstand hold against the wall
Odd Minute: 10 plate up/downs against
Level 3:
Even minute: 30 seconds of max effort freestanding handstand hold
Odd Minute: 16 plate up/downs against the wall

WOD
"Daphne’s Ladder"
For Time:
25-50-75-100-125ft
Single Dumbbell Walking Lunge 50#/35#

5-10-15-20-25
Burpee Over Dumbbell

200m Run after each round

Monday 7/14/2025

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Strength
Deadlift 3x2
3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 2:00-3:00-

Accessory 
Broad Jump: Max Distance
Record best set (Total distance of best set of 3 jumps)

WOD
"Scoobs"
Every 4:00 (4 sets)
25/20 Calorie Air Bike
25 Kettlebell Swings 55#/35#
*Score is slowest set