WOD 2025.08.26

Alt EMOM 18 mins: Row Cal, Box Jump Overs, and DB Bench Press

Every 1 min for 18 mins, alternating between:
15/12 Row Calories
12 Box Jump Overs, 24/20 in
9 Dumbbell Bench Press, pick load

Bench Press 6-6-6

Bench Press 6-6-6

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

WOD 2025.08.23

Solo WOD: 5 RFT: KB Swings, Box Jumps, Run, Burpees and Wall Balls

5 rounds for time of:
11 Kettlebell Swings, 2/1.5 pood
11 Box Jumps, 24/20 in
Run, 200 m
11 Burpees
11 Wall Balls, 20/14 lbs

Team WOD: 5 RFT: KB Swings, Box Jumps, Partner Run, Burpees and Wall Balls

5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Partner Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs, 10/9 ft

WOD 2025.08.22

AMRAP 20 mins: Run, Push Press and SDHP

Complete as many rounds as possible in 20 mins of:
Run, 400 m
15 Push Press, 95/65 lbs
15 Sumo Deadlift High-pulls, 95/65 lbs

Shoulder Press 1RM

Log your best Shoulder Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

WOD 2025.08.16

Team WOD: AMRAP 20 mins: Row, Thrusters and KB Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.

Solo WOD: AMRAP 10 mins: Row Calories, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 10 mins of:
10 Row Calories
15 Thrusters, 45/33 lbs
15 Kettlebell Swings, 53/35 lbs

No Results because Coach Zeke forgot how to do his only job