Thursday 7/3/2025

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WOD
"KC Packers"
Teams of 2
3 Rounds For Time:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.

Wednesday 7/2/2025

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WOD
"Brooklyn Robins"
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%)
*Score is slowest set

Strength 
“Shock Method”
3 sets:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-
Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets.