Thursday 1/2/2025

WOD
"Milk and Cookies"
18:00 AMRAP
9 Deadlifts 115#/80#
12 Box Jumps 24"/20"
15 GHDs (Scale V-Ups)

Accessory 
"Mayhem Mini-Pump –Upper Body"
3 Rounds
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Friday 12/27/2024

Strength
Muscle Snatch + Snatch Balance 6x12
Every 1:00 (12:00)
Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)
Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)
*Use the same weight for both movements. Sets are completed unbroken (touch and go on the muscle snatch). You can build in weight or stay the same across sets. Stay light!

WOD
"Feliz Navidad"
5 Sets For Time:
6 Deadlifts 225#/155#
8 Bar Facing Burpees
10/9 Calorie Air Bike
-rest 1:1 between sets-
*20:00 Time Cap

Saturday 11/30/2024

WOD
“Leftovers are for quitters”
Teams of 2 For Time
50/40 Calorie Row
50 Handstand Push Ups (OR Scale 30 Strict Handstand Push Ups)
50/40 Calorie Row
50 Deadlifts 225#/155#
50/40 Calorie Row
50 Handstand Push Ups (OR Scale 30 Strict Handstand Push Ups)
50/40 Calorie Row

Saturday 8/24/2024

WOD
“It's lights out and away we go!”
Partner “BRADSHAW”
Teams of 2 For Time:
10 rounds (each/1:1)
3 Handstand Push Ups
6 Deadlifts 225#/155#
12 Pull-Ups
24 Double-Unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.