Tuesday 07/21/2026

WOD
"MIDLINE MARCH"
3 ROUNDS FOR TIME
25 GHDs (Scale to V-Ups)
50ft Handstand Walk
50ft Overhead Walking Lunge  115#/75# (Scale to 16 Overhead Alt. Lunges)

Monday 07/20/2026

WOD
"ELIZABETH"
FOR TIME
21-15-9
Power Clean 135#/95#
Ring Dip
-Rest until the 10:00 mark-

Strength 
Power Clean
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)

Saturday 07/18/2026

WOD
"I Love Kung Fu!"
TEAMS OF 2
FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings 70#/55#
150 Push Ups
150 Kettlebell Goblet Lunges 70#/55#
2000m Row (switch every 200m)
*Swings, Push Ups, Lunges complete in order. Break up as needed between partners.

Friday 07/17/2026

Strength 
3 Position Power Snatch (High Hang, Above the Knee, Floor) 5x3
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)

WOD
"We Find It's Always Better to Fire People On a Friday"
EVERY 3:00 (5 SETS)
3 Power Snatch 155#/105#
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)