workout of the day
11.04.2023. Team of 3
WOD
"Troopers"
Team of 3
30:00 AMRAP
30 wall balls 20/14
30 bench press 135/95. 115/75. 95/65
30 box jump overs 24/20"
30 DB snatch 50/35 35/20
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
09.19.2023
WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35 35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups
09.08.2023 Partner WOD
WOD
"Rock Star"
With A Partner Alternating Complete Rounds:
AMRAP 7:
- 5 Burpees Over DB
- 5 DB Thrusters 50/35#
*Rest 3 Minutes
AMRAP 7:
- 10 Box Jump Overs 24/20"
- 3 Wall Walks
*Rest 3 Minutes
AMRAP 7:
- Max DB Snatches 50/35#
*Non Working Partner Holds Dead Hang From Rig
08.31.2023
WOD
"Wheels Up"
12:00 AMRAP
8 single DB box step ups 24/20" 50/35 35/20
10 DB snatch 50/35 35/20
12/10 cals bike
08.18.2023
WOD
"I am 20"
4 rounds for time
30 box jump overs 24/20"
20 cals row
10 DB snatch 50/35 35/20 or try 70/50
time cap 20:00
07.16.2023 Swim WOD
5 rounds
10 ball slams
10 DB snatches
10 jumping jacks
10 DB thrusters
150m swim