workout of the day
01.11.2023
WOD
"Walk the Line"
each set for time
Set one
10 DB power cleans 50/35 35/20
50 feet front rack walking lunges
5 DB burpee box step overs 24/20"
50 feet front rack walking lunges
5 DB burpee box step overs
10 DB power cleans
Rest 3:00
Set two
4 rounds for time
6 DB thrusters 50/35 35/20
12 sit ups
11.30.2020
Push Pull Carry - 10 Rounds For Time
5 Tall Kneeling DB Press
5 DB Bent Over Row
5 DB Power Clean to Push Press
20m DB Mixed Rack Overhead Carry/arm
*purposely choose moderate to lighter dumbbells for this
WOD
with barbell
"Yes please"
9-7-5
power snatch
power clean & jerk
165/115 125/85 75/55
07.24.19
WOD- this wod is light weight so you can move quickly and get work done before the 1:00 is called. You can challenge yourself to go unbroken on the sets. One DB head needs to touch the ground on every power clean. Watch the S2OH for complete hip and knee extension before weight comes down.
12:00 AMRAP
with every minute on the minute complete 3 burpees
8 DB power cleans 40/25 30/20 or 15
8 DB thrusters
8 DB S2OH