Saturday 10/10/2026
/WOD
TEAMS OF 2
4 SETS (Each/1:1) For Time:
20/16 Calorie Bike
20 Chest to Bar/Toes to Bar
20/16 Calorie Bike
- Sets alternate between Chest to Bar and Toes to Bar. Round 1 is Chest to Bar, Round 2 is Toes to Bar, etc.
Karen
Friday 10/09/2026
/WOD
"KELLY"
5 ROUNDS FOR TIME
400m Run
30 Box Jumps 24"/20"
30 Wall Balls 20"/14"
CAROL
Thursday 10/08/2026
/Strength
Deadlift 1x12
Deadlift for load:
#1: 12 reps
3 SETS
12 Deadlifts
*Start Mod-Heavy/Heavy and Build to a 12-Rep Max
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
WOD
9:00 AMRAP
15 Sit-Ups
10 Deadlifts 115#/75#
5 Hang Power Snatch 115#/75#
(Score is Rounds + Reps)
Rey and Anthony
Wednesday 10/07/2026
/Strength
Deadstop Bench Press 1x3
Deadstop Bench Press for load:
#1: 3 reps
5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Moderate and build to a Moderate-Heavy
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)
WOD
3-3-3-4:00 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
Justin hang
