WOD 7.31.2026

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A. For Time "Amanda" 9-7-5 Reps Of Ring Muscle-up Squat Snatch 61/43 12:00 Time Cap B. Get Powerful EMOM x 5 Rounds 1 Snatch Every 1:30 x 6 Rounds 1 Snatch Segment Deadlift - Share the work any way,…

WOD 7.30.2026

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A. For Load and Quality 3 Rounds 10 Front Foot Elevated Split Squat - R, Choose Weight 10 Front Foot Elevated Split Squat - L, Choose Weight 20 Alternating Jump Split Squat - Bodyweight - Load Split Squats Any Way B. For…

WOD 7.29.2026

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A. For Time 2 Rounds 12/9 Calorie Row 12 Thruster 43/29 2:00 Rest 2 Rounds 12/9 Calorie Row 9 Thruster 52/34 2:00 Rest 2 Rounds 12/9 Calorie Row 6 Thruster 61/43 16:00 Time Cap B. Get Strong On A 10:00…

WOD 7.28.2026

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A. For Time 3 Rounds 800M Run 10 Power Cleans 84/61 5 Rope Climb 30:00 Time Cap - Share the work any way, one athlete works at a time. Choose bench weights each athlete can handle

WOD 7.27.2026

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A. For Rounds and Reps AMRAP 15 5 Strict Pull-up 10 Deficit Push-up 2" 15 Overhead Squat 20/25 B. Get Strong Every 2:00 x 6 Rounds 3 Overhead Squat w/ :02 Pause in Bottom - Share the work any way, one athlete…

WOD 7.26.2026

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A. For Time 3 Rounds 20 Dumbbell Box Step-up 50/35#, 20" 400M Run - Use Pair Of Dumbbells - Wear A 20/14# Vest 13:00 Time Cap B. Accessory Finisher 3 Rounds 10/10 Bulgarian Split Squat 10 Strict Toes-to-Bar -…

WOD 7.25.2026

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B. For Rounds and Reps AMRAP 22 10/8 Calorie Row 10 Power Clean 61/43 10 Shoulder-to-Overhead 61/43 C. Comp Extra (Optional) On A 15:00 Clock, Establish A Heavy Complex Of... 1 Power Clean + 1 Hang Power Clean + 2…

WOD 7.24.2026

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B. Get Strong On A 16:00 Clock, Complete... Back Squat 3-3-2-2-1-1-1 C. Comp Extra (Optional) 500 Double Unders - Each Break In Reps Perform 10 Toes-to-Bar 10:00 Time Cap - Share the work any way, one athlete…

WOD 7.23.2026

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A. Skill Work On a 12:00 Clock, Handstand Walk Practice Minute 1: :30-:45 Handstand Hold Minute 2: 16 Box Pike or Wall Facing Shoulder Tap Minute 3: 3-5 Handstand Walk Attempts B. For Rounds and Reps AMRAP 20 100M…

WOD 7.22.2026

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A. Get Strong Every 3:00 x 4 Rounds 10 Front Rack Reverse Lunge B. For Time 5 Rounds 5-10-15-20-25 Reps Of.. Push Press 61/43 *Perform 200M Run Between Rounds, Including Final Round 15:00 Time Cap - Share…