workout of the day
09.23.2023 Partner WOD
WOD
"Dumbbell Inferno"
With a partner complete as many reps as possible in 30 minutes
100' Front Rack Dumbbell Walking Lunge
90 AbMat Sit Ups
80 Dumbbell Deadlifts
70 Push Ups
60 Dumbbell Hang Power Clean
50 Pull Ups
40 Dumbbell Front Squats
30 Toes to Bar
20 Dumbbell Shoulder to Overhead
10 Synchronized Burpees
09.25.2022 Swim WOD
5 rounds for time
12 DB sumo deadlifts
8 DB hang power cleans
6 DB front squats
100 yd. swim
05.26.2022
WOD from Invictus Masters
* get a time for each section
21-15-9-6
DB front squats 50/35 35/20
4-3-2-1
Rope climbs
Rest 2:00
15-12-9
TTB
DB burpee deadlifts 50/35 35/20
Rest 2:00
12-9-6-3
lateral burpee over DBs
Dual DB hang clean & jerk 50/35 35/20
11.04.2021
WOD
"Squatting with the Devil"
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats
Rest 1:00
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats
02.02.2021
WOD
"Door Bell"
3 rounds
15/10 cals bike
10 C2B pull ups
then
3 rounds
12 DB deadlifts 50/35 35/20
9 DB front squats
6 DB jerks
12.14.2020
WOD
"Built" at home version
8:00 AMRAP
2-4-6-8-10...
DB snatch
DB step ups
Rest 2:00
8:00 AMRAP
2-4-6-8-10...
DB front squats
HSPU- sub seated DB strict press
"Built"
8:00AMRAP
2-4-6-8-10...
power snatch 95/65
DB step ups 50/35 35/20 single DB
Rest 2:00
8:00 AMRAP
2-4-6-8-10...
back squats from the floor 135/95
HSPU
06.16.2020
WOD
For Time
1 mile run
60 single arm DB thrusters
50/35 35/20
or at home
"Five Below"
AMRAP 5:00
buy in 75 DUsinto max rounds :6 lateral DB burpees
12 DB front squats
Rest 3:00
AMRAP 5:00
buy in 75 DUs
into max rounds
6 lateral DB burpees
9 DB thrusters
Rest 3:00
AMRAP 5:00
buy in 75 DUs
6 lateral DB burpees
6 DB clusters