Tuesday 07/07/2026

WOD
"Grass Court"
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press 50#/35#
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike
(Score is Rounds + Reps)

Monday 07/06/2026

WOD
"Federer vs Nadal"
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)

Saturday 07/04/2026

WOD
"FREEDOM 250"
TEAMS OF 2
FOR TIME
2.5 Mile Run (together)
250 Wall Balls 20#/14#
250 Burpee to Bar (6in)

Friday 07/03/2026

WOD
"Rockets' Red Glare"
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)

Strength 
Shoulder Press 1x3
ON A 10:00 RUNNING CLOCK (POST-WORKOUT)
Build to a Heavy/Mod-Heavy 3-Rep Shoulder Press*
*Bar comes from the rack 
(Score is Weight)