Wednesday 7/23/2025

/

Accessory 
Gymnastics: Handstand Push Ups
Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds)
Level 1: 5-7 box handstand push ups or floor/elevated push-ups  + 10-second box handstand hold or plank hold
Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up
Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of the last handstand push up

WOD
"No Time to Die"
Every 2:00 (10:00)
50 Double Unders
5 Power Snatch (60-70%)
*Score is slowest set

Tuesday 7/22/2025

/

WOD
"Spectre"
5 sets For Total Time:
400m Run
-rest 1:00-
25/20 Calorie Air Bike
-rest 2:00 between sets-

Monday 7/21/2025

/

Strength 
Deadlift 6x3
6 sets
3 Deadlifts @78% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-

Accessory 
Bounding Jumps
4 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)

WOD
"Blofeld"
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift 95#/65#
Hang Power Clean 95#/65#
Front Squat 95#/65#
Shoulder to Overhead 95#/65#