WOD: Tuesday, July 14th,2026

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Cleans (ascending weights) 
  • :10s Hanging Knee Raise Hold 

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Workout: For Time 

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K)

–into–

2 Rounds 

  • 11 Hang Power Cleans (135/95)
  • 11 Toes to Bar 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K)

–into–

2 Rounds 

  • 9 Hang Power Cleans (135/95)
  • 9 Toes to Bar 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K)

–into–

2 Rounds 

  • 7 Hang Power Cleans (135/95)
  • 7 Toes to Bar 

*Rx+: HPC (155/105) 

*CRx: HPC (185/125)(9-7-5 Reps on the bar only) 

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Cardio Option: For Time 

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K)

–into–

2 Rounds 

  • 15 Rage Balls (20/15) 
  • 11 Toes to Bar 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K)

–into–

2 Rounds 

  • 13 Rage Balls (20/15) 
  • 9 Toes to Bar 

-THEN-

  • 300 M DB/KB Farmers Carry (50/35)(24K/16K)

–into–

2 Rounds 

  • 11 Rage Balls (20/15) 
  • 7 Toes to Bar

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold