Friday 06/20/2025

Strength
Snatch 1x1
15:00 to Find
1RM Squat Snatch (build across sets)

WOD
"Denver Outlaws"
5 Rounds For Time
25 Wall Balls 20#/14#
15 Toes to Bar
200m Run

Thursday 06/19/2025

WOD
"Hammerheads"
Every 2:00 (14:00)
200/175m Row
3 Power Cleans + 3 Push Jerks (50-60%)
*Score is slowest set.

Strength
“Shock Method”
3 sets: 
6 Bench Press (Heavy) 
12 Push-ups 
25 Bench Dumbbell Fly (light) 

-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.

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 06/17/2025

WOD
"Whipsnakes"
For Time:
120 Double Unders
40 Alt Hang Dumbbell Snatch 50#/35#
20 GHDs
10 Wall Walks
20 GHDs
40 Alt Hang Dumbbell Snatch 50#/35#
120 Double Unders