workout of the day
10.13.2023
WOD
"Hopscotch"
10:00 AMRAP
6,8,10,12,14...
Alternating DB snatch 50/35 35/20
Shuttle runs- 25 feet =1 rep
02.03.2023 Open 18.2
WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees
50/35 35/20
12.20.2022
WOD
"Push Pull"
For time
60 single arm DB hang clean & jerk 50/35
40 DB step ups 24/20"
75 feet handstand walk or 150 scooter walk
10 strict pull ups
Extra Christmas Challenge
2:00 KB front rack hold- heavy
2:00 KB front rack wall sit hold- moderate
2:00 KB front rack tall kneeling to standing- light
09.15.2022
WOD
"Get Fitter"
3 sets each for time
15-12-9 cals on a machine
8-6-4 DB alternating snatch- heavy 70/50 50/35 40/25
Rest 2:00 between sets
09.09.2022
WOD
"Strictly Clean"
For Time
1000m row
then
5 rounds
3 strict handstand push ups or 15 feet handstand walk
3 hang squat cleans @ 75%
then
1000m row
06.14.2022
WOD (20:00)
"Make Me Feel Better"
Every 2:30 for 5 sets
15/12 cals bike
10 DB step ups 50/35 35/20 24/20"
max reps burpees*
Rest 90 seconds
*record each round
one group starts, the second group will start 90 seconds behind
05.09.2022
WOD
"Watch Out"
12:00 AMRAP
DB single arm clean & jerk x 20 (10 each side) 50/35 35/20
Plank DB pull thru x 10 each side https://youtu.be/Zko5x2SoQmo
DB step ups x 10 24/20"