workout of the day
06.24.2023
2023 PRIDE workout- designed by Corey
40 minute time cap
Run + TTB and burpees are to be completed together and synchro. P-R-I-D-E portion can be split amongst partners however desired.
Buy-in
"Rainbow Road"
1 mile run (together)
"PRIDE"
11 rounds (one round for each color of the progress flag)
P - Pull-ups (12)
R - Row (12/10 cals)
I - Isabel -half (15 snatches) (95/65)
D - Double Unders (50)
E - Echo Bike (12/10)
Cash Out
"2023 is the year"
20 TTB (synchro)
23 burpees over bar (synchro)
08.31.2020
WOD
"Ice Cube"
For Time
1 mile run
at the 12:00 on the clock
complete 4 RFT
5 power snatch 135/95 115/85 95/65
15 wall balls 20/14
30 DUs or 60 singles
07.23.19
WOD (17:00)- this a perfect time to challenge yourself on your mile time. Go hard. You will have rest afterwards. Record any new PRs on the board!
Run 1 mile for time- use the new course
at 12:00 on the clock
5:00 AMRAP
Turkish Get Ups- choose an appropriate KB weight where you can keep moving through the get up for the entire time limit. Record reps and KB weight to the board- along with mile time.