Friday 4/25/2025

WOD
"Dignan"
10:00 AMRAP
10 Hang Power Snatch 75#/55#
10 Burpee over Bar
10 V-Ups
10 Wall Ball 20#/14#

Strength
Mayhem Mini-Pump – Legs and Core
3-4 rounds:
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

Thursday 10/31/2024

Strength 
Deadlift 4x4
4 sets x 4 Deadlifts (85%)
-Complete a set every 2:30-

WOD
"Superstition"
5 sets
2:00 AMRAP
200m Run
Max V-Ups
-Rest 1:00 between sets-

Thursday 09/28/2023

WOD
"French Fried Potatoes"
For Time:
2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell Snatches 50#/35#
20/16 Calorie Air Bike
20 V-Ups

*Score is added both times.

Strength
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 1 min between rounds-

Monday 05/03/2021

Strength
6 SETS FOR QUALITY* 
1 Paused Clean Deadlift**
2 Hang Power Cleans 

*Work up to a Moderate weight. 
**Pause for :02 above knee then continue the lift.

-Rest As Needed b/t Sets-
(Score is Weight)

WOD
8 ROUNDS FOR TIME 
100m Run 
12 V-Ups
5 Hang Power Cleans 135#/95#