Wednesday 08/20/202

WOD
"Bubba"
8 Sets For Time:
8 Thrusters 95#/65#
8 Burpee Over Bar

-rest 1:1 between sets-

Accessory
Accumulate 3:00 minutes of each:
Dead Hang Hold on pull up bar
Handstand Hold against wall

You can rotate between the two movements as often as needed. Track times separately and accumulate 3 minutes in each position. Score is total clock time at finish.

There is a 12 minute time cap.

Scaling options:
Double Dumbbell/Kettlebell Farmer Carry Hold
Plank Hold or Knee Plank Hold
You can also scale down to accumulating 2 minutes instead of 3.

Tuesday 08/19/2025

WOD
"Earnhardt"
3 Sets For Time:
3 Rounds
10 Power Cleans 115#/85#
12 GHDs (Scale V-Ups)
--rest 3:00 between sets-

Accessory
Mayhem Mini-Pump – Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-

Monday 08/18/2025

Accessory
Jump Rope Skill Session
Let's take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together.
Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single Unders
Level 4: Crossover Double Unders

WOD
"The Intimidator"
@0:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set
@10:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*10 Dumbbell Box Step Overs after each set (50s/35s) (20)
@20:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set

**Score is total of sets

Saturday 8/16/2025

WOD
"Fallow"
Teams of 2:
Every 6:00 (5 sets)
Partner 1:
500/400m Row
Partner 2:
10 Devils Press (35s/25s)
100m Run
*Switch when both are completed
**Score is slowest set