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June 2025

2025-06-10

WOD 14 min AMRAP 10 deadlifts or db suitcase deadlifts alternating each round (155# / 40# db each arm) 8 box step ups (30# db each arm) 6 jump squats Total: 6 rounds + 7 deadlifts (completed 7th round after time expired)

2025-06-05

Warm-up thread the needle banded face pulls banded overhead squats jumping jacks Strength 4 x 8 db bend press (40#) Conditioning / WOD 20 min AMRAP w/ partner (with Ethan) 200m run together 20 wall balls (10 each) 16 push-ups (8 each) 10 pull-ups (5 each) Total: 6 rounds + …

2025-06-03

Warm-up 3 rounds 10 pass throughs 10 air squats 10 sec 1 arm OH PVC hold 10 upward dog and downward dog 10 upright rows (with band) 10 overhead press (with band) Strength power clean technique 5 x 2 @ 60-70% J = 125# Conditioning 10 min EMOM 3 power …

2025-06-02

2.04 mile walk Time: 37:58 (18:32 average pace per mile, 237 calories, 83 bpm) WOD 5 rounds 100m farmer carry 44# kb each arm 10 atomic sit-ups 25# plate 10 side bends (t-pots) (per side) 40# db 10 table top pull throughs (per side) 30# db Time: 29:55