workout of the day
11.25.2023 Partner WOD
WOD
"100X"
AMRAP 30
Split Reps Evenly With A Partner..
100 Double Unders or 200 single unders
40 Overhead Squats 95/65. 75/55
30 Bar Facing Burpees
20 C2B pull ups or pull ups
10 Wall Walks
11.06.2023
WOD
"Umbrella"
For Time
3 rounds
50' single DB overhead walking lunges (25 feet each arm)
8 C2B pull ups or 8 pull ups
immediately into
3 rounds
10 sumo deadlift high pulls 95/65 75/55 45/35
8 ring rows
10.21.2023. Partner WOD
WOD
"In Deep"
with a partner
buy in: 60 cals bike
10 rounds- you go I go
3 C2B pull ups
6 pull ups
9 TTB
12 alternating DB snatch. 50/35. 35/20
cash out: 100 cals row
*one work, one rest on the calories and on the rounds, one person completes a full round before switching
10.05.2023
WOD
""Wag the Tail"
4 rounds for time
8 C2B pull ups/ pull ups
7 DB goblet squats 50/35. 35/20
6 each side DB jerks
*use one DB for the wod*
08.29.2023
WOD
"Roped In"
12-10-8-6
strict press 95/65 75/55 45/35
C2B pull ups/ pull ups
30 DUs after each round
08.24.2023
WOD
"Pyramid Scheme"
10 shoulder to overhead (S2OH) 135/95 115/75 75/55
15 C2B pull ups/ pull ups
20 wall balls 20/14
800m Run
20 wall balls
15 C2B pull ups/ pull ups
10 S2OH 135/95
07.03.2023 Morning and noon only
WOD
"Cinderella"
10:00 AMRAP
5 C2B pull ups
10 hand release push ups
15 jumping air squats
20 shuttle runs- each length counts as a rep
Rest 2:00
10:00 AMRAP
5 pull ups
10 push ups
15 air squats
20 shuttle runs