Saturday 7/19/2025

WOD
"Scooby Snacks'
Partner Version - “Larry”
For TIme:
21-18-15-12-9-6-3
Front Squats 135#/95#
Synchro Bar-Facing Burpees
*150m Farmers Carry (2x50#/35#))
**Split reps as desired.

Friday 7/18/2025

Strength 
Snatch Pull + Snatch 5x2
5 sets
1 Snatch Pull + 1 Squat Snatch @ 80%
-complete 1 set every 2:00-

WOD
"Freddy Jones"
For Time:
11-9-7-5
Power Snatch 135#/95#
Bar Muscle Ups

Thursday 7/17/2025

Strength 
Front Squat 3x2
3 sets
2 Front Squat @90% + 4 Box Jumps (moderate-high height)
-complete 1 set every 2:00-3:00-

WOD
"Shaggy Rogers"
15:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
15 GHDs
40 Double Unders

Wednesday 7/16/2025

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