WOD 2025.06.30

Chipper: Row Cal, KB Swings, Push-ups, T2B, DB Devil Press, and MU

For time:
60/48 Row Calories
50 Kettlebell Swings, 53/35 lbs
40 Hand Release Push-ups
30 Toes-to-bars
20 Alternating Single Dumbbell Devil Press, 50/35 lbs
10 Ring Muscle-ups

Lifting: Bench Press and Barbell Bent Over Row

Bench Press 7-7-7, using heaviest weight per set
Barbell Bent Over Row 7-7-7, using heaviest weight per set

Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups

21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up

WOD 2025.06.28

Solo WOD: 6 RFT: Air Squats, Run and Power Snatches

6 rounds for time of:
25 Air Squats
Run, 100 m
10 Power Snatches, 95/65 lbs

Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats

Complete as many rounds as possible in 20 mins of:
Run, 100 m
10 Power Snatches, 95/65 lbs
20 Air Squats

WOD 2025.06.27

AMRAP 16 mins: Rope Climbs, Reverse Lunge Wall Balls, Sit-ups, and Run

Complete as many rounds as possible in 16 mins of:
1 Rope Climb, 15 ft
10 Reverse Lunge Wall Balls, 20/14 lbs, 10/9 ft
15 AbMat Sit-ups
Run, 100 m

Overhead Squat 2-2-ME

Overhead Squat 2-2-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD 2025.06.26

Power Clean 1-1-1

Power Clean 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 10 mins: Power Cleans, Strict HSPU and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
3 Power Cleans, 185/125 lbs
6 Strict Handstand Push-ups
9 Toes-to-bars

WOD 2025.06.25

Pt. 2: EMOM for 5 mins: Thruster

5 Thrusters, pick load
4 Thrusters, pick load
3 Thrusters, pick load
2 Thrusters, pick load
1 Thruster, pick load

Every 1 min for 5 mins.

Pt. 1: AMRAP 7 mins: Thrusters and Burpees

Complete as many rounds as possible in 7 mins of:
7 Thrusters, 95/65 lbs
7 Burpees

WOD 2025.06.23

FT: Run, Front Squats, and Hand Release Push-ups

For time:
Run, 400 m
21 Front Squats, 95/65 lbs
21 Hand Release Push-ups
Run, 400 m
18 Front Squats, 95/65 lbs
18 Hand Release Push-ups
Run, 400 m
15 Front Squats, 95/65 lbs
15 Hand Release Push-ups
Run, 400 m
12 Front Squats, 95/65 lbs
12 Hand Release Push-ups

Front Squat 4-4-ME

Front Squat 4-4-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD 2025.06.21

Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press

Complete as many rounds as possible in 14 mins of:
Row, 250 m
10 Box Jumps, 24/20 in
6 Bench Press, 135/95 lbs

Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press

Complete as many rounds as possible in 20 mins of:
Row, 250 m
12 Box Jumps, 24/20 in
7 Bench Press, 135/95 lbs