Friday 06/05/2026

WOD
"Froning’s Revenge"
6 Rounds For Time:
2 Rope Climbs (Scale 6 Strict Pull Ups)
25ft Handstand Walk (Scale 2 Wall Walks)
4 Front Squats 185#/125#
25ft Handstand Walk (Scale 2 Wall Walks)

*Barbell is from the floor, not rack

Friday 07/11/2025

Strength
Front Squat 5x5
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-

Accessory
Box Jumps: Moderate-High Height
5 sets3 Box Jumps

WOD
"King Randor"
10:00 AMRAP
1 Rope Climb (Scale 3 Strict Pull Ups)
10 Ring Push Ups (Scale Deficit Push Ups (4in/2in))

Wednesday 06/18/2025

Strength
Front Squat 1x1
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)

Accessory
Box Jump: Max Height

WOD
"Waterdogs"
4 sets For Total Time:
20/16 Calorie Air Bike
20 Goblet Squats 35#/25#
20 Box Step Ups 20"

-rest 1:00 between sets-

Tuesday 4/1/2025

Strength 
Back Squat 1x20
Week 2: 20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), based on the chart below

WOD
"Dee Dee"
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats 115#/85#
Max Bar Facing Burpees
-rest 2:00 between sets-
*Score is total burpees