WOD

Metcon
For time:
800m Run
then
10 rounds
5 Pull-up
10 Push-up
15 Air squat
then
800m Run

Wendler 531
Back squat/Press Week 3
5@40%
5@50%
3@60%
5@75%
3@85%
1+@95% - goal 6

Metcon
AMRAP 5
15 Kettlebell swing 53/35lb
:30 Hollow hold

Strength/Skill
Handstand skill day
Holds on wall
Holds freestanding
Walking
HSPU

Metcon
21-15-9
C2B
Double DB box step overs 50/35lb 20"

Wendler 531
Deadlift/Bench press week 3
5@40%
5@50%
3@60%
5@75%
3@85%
1+@95% - goal 6

Metcon
AMRAP 5
10 V-up
10 Goblet Lunge 53/35lb

Metcon
5x 2 min
25 Wall ball 20/14lb 10/9'
max Double-unders
rest 2 min

Post WOD - Skill
Accumulate 2 min L-sit

Metcon
VDM 1&2
VDM 2026 - Event 1 - Black Book

3 Rounds
10 Single Dumbbell Overhead Alternating Reverse Lunge*
10 Single Dumbbell Shoulder to Overhead*
10 Single Dumbbell Devil's Press*
Once the 3 Rounds are Complete -
• 20 Handstand Push-Up**
3 Rounds
10 Single Dumbbell Overhead Reverse Lunge*
10 Single Dumbbell Shoulder to Overhead*
10 Single Dumbbell Devil's Press*
In the Time Remaining, Max Reps of -
• Handstand Push-Up
Scoring:
13 min time cap
Final Score: Total reps completed (if time capped, it is TIME CAP + unfinished reps)

Rest 10 minutes

VDM - Event 2 - MCM
Part A
• For Time
• 1095 Meter Row
Part B
• 3 Rounds For Time
• 8 Deadlifts
• 15 Lateral Bar Over Burpees
• 25 Toes to Bar
Scoring:
Time cap - 11 minutes
Part A: Total time to complete the 1095 meter row
Part B: Total time to complete the 3 rounds