by Marcus Creaturo | Apr 30, 2026 | WODs
“Nasty Girls” 3 rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135/95 lbs Intended Stimulus ✔ 10:00-15:00; advanced athletes may go sub-10:00. ✔ Gymnastics and weightlifting triplet. ✔ Moderate load and high skill. ✔ Air squats in... by Marcus Creaturo | Apr 29, 2026 | WODs
5 rounds for time of: L-Sit Hold, 30 secs 18/14 Air Bike Calories 10 Dumbbell Burpees, 50/35 lbs * Rest 2 mins – Use two dumbbells. Intended Stimulus ✔ 2:00-3:00 per round. ✔ Bike in :45-1:00 ✔ Dumbbell burpees in :30-1:00. ✔ L-sit holds in 1-3 sets and under... by Marcus Creaturo | Apr 28, 2026 | WODs
“Andi” For time: 100 Hang Power Snatches, 65/45 lbs 100 Push Press, 65/45 lbs 100 Sumo Deadlift High-pulls, 65/45 lbs 100 Front Squats, 65/45 lbs Intended Stimulus ✔ 20:00-27:00. ✔ Lightweight, high-rep, and fast-paced sets. ✔ Fatigue from the overall... by Marcus Creaturo | Apr 27, 2026 | WODs
Handstand Shoulder Taps: 5 x 20 secs / 40 secs * 20 secs of work followed by 40 secs of rest for 5 intervals. Score is the total reps performed in all of the intervals. – Choose from freestanding, heels against the wall, or toes against the wall. Complete as... by Marcus Creaturo | Apr 26, 2026 | WODs
Deadlift 10-10-7-7-3-3-3 Intended Stimulus ✔ Heavy day relative to each athlete’s capacity. ✔ Increase loading across as many sets as possible while maintaining safety and proper mechanics. ✔ Compare to 5-rep deadlift data, if applicable, in BTWB. Movement...
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