If you came in for Wednesday’s assault on the legs you’ll want to get back in the gym on Thursday to shake it all out and focus on some complimentary movements — moderate upper pushing, skill capacity, midline work, and interval conditioning.

Additionally, if you’re still feeling the soreness from Tuesday’s program then think of Thursday’s alternating double tabata as more of a “for quality” piece — but if you feel good to go then have at it and treat both parts in Thursday’s program as an opportunity to chase intensity (assuming your movement is clean & dialed-in).

WOD For 08-01-19:

Alternating Double Tabata:

Single Dumbbell Hang Clean to Overhead @ 50/35 lbs

Row For Calories


Score by your lowest rep round for each movement. Switch sides on the DB whenever you like (we recommend roughly equal reps on both sides unless you like crooked Ring Dips in the next piece).




For Time:

80 Double Unders

40 AbMat Sit-ups

20 Ring Dips

60 Double Unders

30 AbMat Sit-ups

15 Ring Dips

40 Double Unders

20 AbMat Sit-ups

10 Ring Dips

20 Double Unders

10 AbMat Sit-ups

5 Ring Dips