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3/3 WOD

AMRAP 24 Minutes: Teams of 2


Max Kettlebell Swings (53/36) + Bar Hang

400 Meter Run or 500 Meter Row


Max Box Jumps (24/20) + Handstand Hold

400 Meter Run or 500 Meter Row


Max Russian Twists (36/25) + Wall Sit

400 Meter Run or 500 Meter Row



5 Rounds - 3 Minutes Per Round

8 - Strict Pull-ups

5 - Dumbbell Curls + 30sec static hold

 
 
 

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Thursday 11/6/25

— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10

 
 
 
Wednesday 11/5/25

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️ Warm-Up (10 min) 10 Banded Pass-Throughs 10 banded face pulls 10 jumping jacks 10 arm circles 10 push-ups Then: 2x5 Push Press Barbell Only -focus on bar speed

 
 
 
Tuesday 11/4/25

TUESDAY — 3RM Sumo Deadlift Day ⚡️🦵 Warm-Up (10 min) 10 Banded Good Mornings 10 Hip Circles & Kick Backs (5/side) 10 Walking Lunges 4 Inchworm Then: 2x5 Sumo Deadlift - Barbell Only -Focus on bracing

 
 
 

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