WOD for Friday, Jun 20, 2025

"HIDALGO"

For time:

Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

"U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen."

WOD for Tuesday, Jun 17, 2025

Shoulder press – A

Build to daily/technical heavy 5
in 10 minutes

Shoulder press – B

3 x 5 @80% of H5
Every 2 min

Gymnastics Conditioning

AMRAP16

RX
2 RMU / BMU
8 HSPU
10 Pistol squats
*Rest 1 min between rounds

SC
6 C2B / Pull Up / Jumping pull ups
8 Hand release push ups
10 SIngle leg squats
*Rest 1 min between rounds

Accessories

12 x 30 sec on / 10 sec off
1. Seated external shoulder rotation (R)
2. Seated external shoulder rotation (L)
3. Plank weight drag
4. Seated Leg lifts

WOD for Friday, Jun 13, 2025

Clean & Jerk work

Every 2 min x 9

sets 1-3
1 muscle clean + 1 front squat + 1 push press
sets 3-6
1 Power clean + 1 push press + 1 Push Jerk
sets 7-9
1 Power clean + 1 push jerk

Result is for the power clean & push jerk.

Conditioning

AMRAP15
In teams of 2

7 T2B
7 Thrusters
7 bar over burpees

*400m run
RX @42,5/30 SC 30/20

One starts with the amrap and the other with the run. Switch when the runner is back and continue the amrap from the spot where it was.