workout of the day
07.08.2023 Partner WOD
WOD
"Climb Aboard"
with a partner
100 DB box step overs 50/35 35/20
every 3:00 starting at 0:00 complete:
1 rope climb each person
3 heavy cleans (power or squat) each person
185/125 155/105 135/95 115/75
11.23.2022
WOD
"Devilish"
AMRAP 14
10 Dumbbell Box Step-ups
14 Single Arm Devil's Press
15 Dumbbell Box Step-ups
14 Single Arm Devil's Press
20 Dumbbell Box Step-ups
14 Single Arm Devil's Press
25 Dumbbell Box Step-ups
14 Single Arm Devil's Press
30 Dumbbell Box Step-ups
14 Single Arm Devil's Press
...
Add 5 Dumbbell Box Step-ups Each Round
Weights: 50/35 40/30 35/25
11.19.2022 Partner WOD
WOD
"Three Stages"
on the 0:00
8 power snatch, 4 rope climbs 155/105 115/85 95/65
6 power snatch, 3 rope climbs
4 power snatch, 2 rope climbs
*each person completes total number of snatches listed, rope climbs are split*
on the 15:00
3 rounds
32/28 cals row
10 DB shoulder to overhead each person 50/35 35/20
*divide cals, each person completes the 10 reps S2OH
on the 30:00
3 rounds
9 bar muscle ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"
*divide reps however you choose*
12.24.2021 Classes at 8 and 9am Partner WOD
WOD
with a partner
"3 Stages"
on the 0:00
8 power snatch 155/105 135/95 95/65
4 rope climbs
6 power snatch
3 rope climbs
4 power snatch
2 rope climbs
on the 12:00
3 rounds
27/21 cals row
10 devil's press 50/35 35/20
on the 24:00
3 rounds
9 bar muscle up/ 9 C2B pull ups/ 9 pull ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"
06.05.2021 Partner WOD
WOD
with a partner
16:00 AMRAP
"Even Steven"
4-6-8-10-12...keep adding 2 reps each round until time expires
DB sprawl- no push up burpee with DBs in each hand to stand
DB box step overs
DB pull throughs
shuttle runs- each length is 15 feet
RX 50/35
IN 40/25
SC 30/20
08.06.2020
WOD
"Legs"
every 3:00 for 3 rounds
20/15 cals bike or 30/20 cals row
8 DB box step overs 50/35 35/20 scale to holding just one DB
rest 3:00
Every 3:00 for 3 rouinds
20/15 cals bike or 30/20 cals row
8 devils press 50/35 35/20 scale to holding just one DB
