Saturday 09/05/2026

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WOD
"PARTNER TRIPLE PIG"
IN TEAMS OF 2 (1:1 WORK/REST)
1 ROUND EACH
10 Bar Muscle Ups
15 GHD Wall-Ball Sit-Ups 20#/14#
60 Double Unders 
3 Deadlifts 365#/255#

1 ROUND EACH
15 Bar Muscle Ups
20 GHD wall-ball Sit-Up 20#/14#
75 Double Unders
6 Deadlifts 365#/255#

1 ROUND EACH
20 Bar Muscle Ups
25 GHD wall-ball Sit-Up 20#/14#
90 Double Unders
9 Deadlifts 365#/255#

*No wall ball toss on GHD unless proper setup and safety check. Option to sub abmat sit-up w/ wall ball toss to wall OR Weighted Wall Ball GHDs without toss.

Sebastian Mora and Mike Drz

Thursday 09/03/2026

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Strength
ON A 10:00 CLOCK
Triple Under, Double Under, or Single Under Practice
Freedom (Advanced) - Triple Under Practice 
Independence (Intermediate)  - Double Unders or Crossover Singles Practice 
Liberty (Beginner) - Single Under or Crossover Single Practice

WOD
EVENT 7 | '26 CFG -- SWIM STANDARD
FOR TIME
1000m Row
40 Line Facing Burpees
750m Row
30 Line Facing Burpees
500m Row
20 Line Facing Burpees
250m Row
10 Line Facing Burpees

Note: Same distances for all athletes.

Ninfa Quequep

Wednesday 09/02/2026

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Strength
Power Snatch + Hang Power Snatch + Snatch 1x3
EVERY 2:00 (5 SETS)
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)

(Score is Heaviest Weight)

WOD
EVENT 12 | '26 CFG -- THE HOPPER 2026
3 ROUNDS FOR TIME
21 Toes to Bar
7 Unbroken Power Snatch 95#/65#
7 Unbroken Hang Power Snatch 95#/65#
7 Unbroken Squat Snatch 95#/65#

Coach Nena