Conditioning†: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For Score Compare to Wednesday, 18 June 2025 †Levels: Intermediate/70+ Advanced: 20 double unders or 40 singles, 8 unanchored SU, 8 burpees, PC to OH (65/43), goblet sq (45/30), 8/5 cals Beginner/70+ Scaled: 40 singles, 6 unanchored SU, 6 burpees, PC to OH (55/33), goblet sq (35/25), 7/4 cals   Strength: Hang power clean Take 15:00 to build to a heavy single rep   For max load     Post results and experiences in the commentsRead more

  Conditioning†: Partner WOD* On a running clock… 15 Syncro deadlifts (295/193) 15 Syncro power cleans (215/143) 15 Syncro front squats (175/113) 15 Syncro shoulder-to-overhead (135/93)   For time or score at the cap (15:00 cap) *Athletes must use one bar each and change weights after each exercise.   …Rest 5:00 (20:00 on the clock), then… 20 Bar muscle-ups* 120′ Handstand walk 20 Bar muscle-ups*   For time or score at the cap (10:00 cap) *Equal work not required, but both partners must have at least two successful reps in each section. 20-ft handstand walk is considered two reps.   †Levels: Intermediate/70+ Advanced: Same rep count part 1, respective loads: (215/143)(175/113)(135/93)(115/73); 30 chest-to-bar pull-ups, 80-ft HS walk or 10 wall-walks, 30 chest-to-bar pull-ups Beginner/70+ Scaled: 12 reps each movement part 1, respective loads: (175/113)(135/93)(115/73)(95/63); 24 pull-ups, 10 wall-walks or scaled wall-walks, 24 pull-ups or ring rows     Post results and...Read more

  Endurance: 1-mile Run 2000m Ski 2000m Row 4800m Bike   For time (40:00 cap)   †Levels: Intermediate/70+ Advanced: 1200m Run, 1600m Ski, 1600m Row, 3600m Bike Beginner/70+ Scaled: 800m Run, 1200m Ski, 1200m Row, 2400m Bike   Post results and experiences in the commentsRead more

Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club* Lift 1: On a 1:30 clock: Pressing Snatch Balance 3 @ 20% 3 @ 25% 3 @ 30%   Lift 2: On a 1:30 clock: Dropping Snatch Balance 2 @ 35% 2 @ 40% 2 @ 45%   Lift 3: On a 1:30 clock: Heaving Snatch Balance 1 @ 50% 1 @ 55% 1 @ 60%   Lift 4: Snatch Spend 15-minutes warming up to 85-90% of 1-rm snatch and then… Take 7-minutes to establish a heavy 1-rep for the day   For max load   Lift 5: Deadlift On an every 2:00 clock: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% 2...Read more

  Conditioning: Partner WOD On a running clock… 4 rounds* of: 25 GHD sit-ups 20/16 Calories biked *Partner 1 does all GHD in round 1 while partner 2 simultaneously performs the bike, then partners switch for round 2, then again for round 3, and then again for round 4. …immediately into… 125-ft Worm lunges (150) 60 Alternating shoulder worm thrusters (150)   For time or reps completed (12:00 cap)   …Rest 1:00 (12:00-13:00), then… 80 Double unders – Partner 1 40 Synchro worm burpees 80 Double unders – Partner 2   For time or reps completed (6:00 cap) †Levels: Intermediate/70+ Advanced: 20 GHD, 20/16 cals; lunges are synchro sandbag (75/50), and thrusters are synchro alternating shoulder sandbag thrusters; 60 double unders per partner or 150 singles each, 30 synchro burpees-over-sandbag Beginner/70+ Scaled: 15 GHD, 16/12 cals; lunges are synchro-ish single-arm DB front rack (35/25), and thrusters are synchro-ish single-arm thrusters...Read more