workout of the day
12.12.2022
WOD
"Oh My Core"
For Time
2 rounds
50 abmat sit ups
50 TTB or hanging knee raises
rest 3:00
08.18.2022
WOD
"Bucky Badger"
7 rounds for time
7 push press 95/65 75/55 55/45
7 burpees over the bar
35 double unders for 70 singles
01.16.2021 Partner WOD
WOD
"Lions"
Partners
30:00 AMRAP
10 cal row
10 DB rows L+R =2 50/35 35/20
10 Devil's press 50/35 35/20
10 abmat sit ups
add 10 reps each round (round 2= 20 reps, round 3 + 30 reps)
partners divide up reps as they choose
one work, one rest
06.12.2020
WOD #1
10:00 AMRAP
"Base Camp"
6/side bicep curl + Arnold press
8/side single arm DB deadlifts
10 prisoner step ups
Rest 2:00
WOD #2
"JH"
3 Rounds(12:00)
30 Seconds- Floor Press
30 Seconds- Row
30 Seconds- RDL
One round on the Right side then straight into one round on the Left side
Rest 1 Minute and repeat
05.13.2020
WOD
24:00 EMOM
min 1- OH walking lunges x 8 each side
min 2- box jump overs x 10
min 3- deadlifts x 5- 10 depending on load
min 4- burpees x 8 or sledge hammer strikes x 8/side
min 5- DB rows x 10/side or slam balls x 10
min 6- rest
05.04.2020
WOD
"Oxygen"
3 rounds for time
50 DB rows or barbell bent over rows * 75/55 or 45/35 (barbell weight)
400m run
50 sit ups
800m run
02.05.19
WOD
4 RFT- grind through this wod with good form. Grab that sandbag and move it quickly- but it should be heavy. try for unbroken barbell movements.
10 front squats 115/75 95/65
12 sumo deadlift high pull 115/75 95/65
150 foot bear hug sandbag carry- carry the Rogue black bags if you can or a wreckbag/sandbag
10 single arm DB overhead squats (5 each side) 50/35 35/20
12 DB rows in a plank position (6 each side) 50/35 35/20
150 foot sandbag carry