Wed., July 30, 2025

 WOD:

50 Front Squats

CW: 65#

LW: 60#

Tues., July 29, 2025

 WOD:

3 Rds. for time:

Row 400 m.
21 KB swings
12 Pull-ups

CW: 13:17

LW: 16:16

Mon., July 28, 2025

 WOD:

21 - 15 - 9 Reps (for time) of:

Single arm DB shoulder to overhead (right arm)
Push-ups
Single arm DB shoulder to overhead (left arm)
3x Single unders (eg 63, 45, 27)

Sat., July 26, 2025

 WOD:

A. 3 sets of:

Suitcase deadlift (KB) - left x6

100 ft. Suitcase carry - left

Suitcase deadlift (KB) - right x6

100 ft. Suitcase carry - right

CW: 40#, LW: 30# (?)

B. EMOM for 15 mins:

    10 Hurdle hops

    10 Russian KB Swings

Wed., July 23, 2025

 WOD:

Overhead Squat X 1 1 1 1 1 

CW: 35#, LW: 35#
Front Squat X  1 1 1 1 1 

CW: 100#, LW: 65#
Back Squat X 1 1 1 1 1

CW: 140/125#, LW: 65/75#

Tues., July 22, 2025

 WOD:

For time:

800-meter row
10 pull-ups
30 shoulder press
800-meter row
7  pull-ups
20 shoulder press

CW: 13:52 (50# SP)

LW: 14:36 (35# SP)

Mon., July 21, 2025

 WOD:

AMRAP in 12 minutes:

12 Bench Press
75 Single Unders

CW: 5 rds. plus 7 BP (75#)

LW: 5 rds. plus 2 BP (55#)

Plus:
10 slam balls
5 mins. bike cool down