workout of the day
07.28.2023
WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
Weights 50/35 35/20
07.01.2023. Partner WOD
WOD
"Runaway Train"
partner wod- 30:00 AMRAP
100 cals row
other person runs 200m and then switches with rower
in remaining time
AMRAP
10 wall walks
20 DB devil's press
30 DB hang clean & jerk
40 DB thrusters
*dual DBs 50/35 35/20
05.23.2023
WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry
10.03.2022
WOD
"Apple Crumble"
12:00 AMRAP
10 DB deadlifts
10 DB hang clean and jerk
50 feet farmer carry walking lunges
RX 50/35
IN 35/25
SC 30/20
07.06.2022
WOD
"Independence"
For Time
10 power snatch 135/95 115/75 75/55
20 box jump overs 24/20"
40 DB hang clean & jerk - dual DBs 35/25 20/15
Rest 2:00
40 DB hang clean & jerk
20 box jump overs
10 power snatch
04.20.2022
WOD
"Invisible"
For Time
18:00 time cap
80 DUs
40 alternating DB snatch 50/35 35/20
20 pull ups
80 DUs
30 DB hang clean & jerk 50/35 35/20
13 pull ups
80 DUs
10 single arm devil's press 50/35 35/20
6 pull ups
10.05.2021
WOD
"Thicc Club"
every 3:00 for 10 sets
6 DB thrusters
6 DB hang clean & jerk
6 DB burpees
6 DB step ups
RX 35/25 INT 30/20 SC 25/15