6-27-25

Partner wod

40 min emom

16 tng powerclean 115#

12 pogo burpees

16 back squat 115#

Max cal bike

Rest one minute

Partners break up work within minute however you like.

Score is total cals.

Total: 232

31

29

31

30

24

31

22

35

6-25-25

Partner WOD

35min cap

5 rounds (1 round = each partner does p1 and p2)

P1: 10 TGU 53/35

P2: 

10 pull ups

10 ring dips

10 tall burpee box jump overs 30"/24"

Max distance sled push (or plate push)

Score: Total sled/plate distance.

We did 11 sled pushes, I did 8.

Partner: JB

Finished 3.5 rounds in 35min. This was way tougher than I thought.

6-24-25

3 rounds of Landmine work:

10 double kneeling SA shoulder press, 45#

10 landmine 189s, 45#

10 single leg RDL, 45#

Every 90 sec for 12 minutes

12 cal bike

5 powersnatch 50-60% max - 95#

Completed every round between 40-50 sec. All snatch ub. Got off bike and immediately pulled the bar.

Biked 78-80 rpm the whole time.

6-22-25

Leg day

3x3

Seated box jumps

30"

Back squat

Build to 3RM in 5 sets

3 reps each at

185

205

225

255

275

I was happy with this. Goal was 255.

3 sets

30 single leg banded hamstring curls, black band

Into

10 RDL heels touch

10 RDL shoulder width

10 RDL sumo, 135#

Heel elevated BB Hack Squat

4x8 with 3 sec negative, 3 sec up

135#

Plate elevated, BB held behind legs.

Bulgarian split squats death set

1 set per leg, max reps in 90 sec with single DB. Rest 2min between sets.

35#

50 per leg. Stopped at 30 and 40 each leg. Had time on right leg to get 2 more reps.