Thursday 08/21/2025

/

WOD
"Bristol Night Race"
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts 185#/125#
For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m)

Accessory
Mayhem Mini-Pump – Glutes
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans)
-rest 1 minute between 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.

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.

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