Monday 8/1


3 sets
Max Reps Strict Pull-Ups
Rest 1:00 Between Sets
*No Kip to Assist
*Everyone attempts a pull-up first
*If pull-ups are 1 rep, finish out the sets
with ring rows.
Silver: Feet Elevated Ring Row
Bronze: Ring Rows
*We will retest this in 8 weeks


E3MOM x 12
5/5 Back Rack Reverse Lunges
8/8 SA Bent Over Rows


3 Rounds For Time:
30/25 Cal Row
20 Wallballs (20/14)

Silver: (14/12)
Bronze: 25/15 Cal Row, 20 Wallballs (10/8)


Tuesday 8/2


3 sets
Max Strict HSPU
Rest 1:00 Between Sets
Silver: Push-Ups
Bronze: Kneeling Push-Ups
*No resting in the bottom for either
*Hips off ground for push-ups
*We will retest this in 8 weeks


10 Rounds For Time
20 Double Unders
7 Burpees
1 Wall Walk

10 Rounds For Time
30 single unders
7 burpees
1 Scaled Wallwalk or 2 Inchworms


Wednesday 8/3


TeamTastic WOD 5 – Partner DT

10 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerks

*Trade Rounds
Score is total time it takes you to complete 10 rounds

Rx’d: 155/105
Scaled: 115/75
Masters: 95/65

Time Cap: 15:00

At 20:00-30:00

Teamtastic WOD 6

Max Height Box Jump (RX + Masters)
*Can take two steps into the jump
*Score is total height of both athletes

Max Length Broad Jump (Scaled)
*Score is total length of both athletes
*Measured from start line to heel of landing


Thursday 8/4


3 sets
Max Reps Toes To Bar
Rest 2:00 Between Sets
*Drop to hanging knee raises
*Knees must brake parallel
*Dropping off the bar stops the set
*We will retest this in 8 weeks


Min 1: :30 Hollow Hold
Min 2: 6/6 Pistols
Min 3: 10 Gymnastics Crunches
Min 4: :20-:30 Headstand Hold
Min 5: 5-10 Ring Push-Ups


Friday 8/5


3 sets
Max Reps Ring Muscle Ups
Rest 1:00 Between Sets
Silver: BMU
Bronze: Dips (box or ring)
*We will retest this in 8 weeks


3 Snatch Balance


5 C2B Pull-Ups
10 Unbroken Hang Power Snatch (75/55)
15 Air Squats

Silver: PU, 65/45
Bronze: Ring Rows, 45/35


Saturday 8/6

No Class



WODS 9/18

Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3:

Read More »

WODS 9/4

Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75)

Read More »

WODS 8/28

Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1

Read More »


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