Friday June 20, 2025
/📊 Strength & Technique Work
Lifting Session:
Front Squats: 4 sets of 2 reps @ 135 lbs
Cleans: 3 sets of 2 reps @ 135 lbs
Clean High Pulls: 3 sets of 3 reps @ 135 lbs
Power Jerks: 4 sets of 1 rep @ 135 lbs
Total Volume: 3645 lbs
Went with 135 across everything today for a nice, light end to the week. Kept the bar moving and focused on form and quality movement.
🔥 WOD – SealFit Sandbag Chipper
For Time:
50 Sandbag Box Step Ups (20") @ 60 lbs
10 Sandbag Get Ups @ 60 lbs
200m Sandbag Run @ 60 lbs
20 Sandbag Clean and Squats @ 60 lbs
400m Sandbag Run @ 60 lbs
20 Back Squats @ 60 lbs
200m Sandbag Run @ 60 lbs
10 Sandbag Get Ups @ 60 lbs
50 Sandbag Box Step Ups (20") @ 60 lbs
Today’s Time: 19:32
Previous Best: 17:32 (with 60 lbs — last attempt)
Interesting to go two minutes slower today despite using a lighter 45 lb bag. The long travel week may have factored in. Good grind alongside Rusty, Matthew Nuar, Will Hunt, Ethan, Jody, Little Gus, and Keith Gray. Great crew to close the week.
🧠 Journal Entry
Solid effort to close out a big training week. This sandbag chipper always delivers. Surprised by the slower time even with a lighter bag but sometimes that’s how it goes. The crew energy was strong and carried us all through. Great end-of-week session. Time to recover.
