workout of the day
11.18.2023 Partner WOD
WOD
"Rogue Invitational Like"
with a partner- you go I go
3 rounds each
25 DUs
5 power cleans 185/125
then
3 rounds each
25 DUs
5 squat cleans 185/125
then
3 rounds each
25 DUs
5 power clean & jerks 185/125
11.14.2023
WOD
"Saddle Up"
Every 4:00 for 16:00
25 DUs or speed steps
10 pistols (5 each side)
8 pull ups
4 hang power snatch 115/85 95/65 75/55
10.11.2023
WOD
20:00 EMOM
"Wake Up in Beastmode"
min 1- 12 dual DB walking lunges 50/35 35/20
min 2- 50 DUs
min 3- max BMU or C2B or pull ups
min 4- rest
*record gymnastics reps*
10.07.2023. Partner WOD
WOD
"Dumpster Fire"
with a partner
For Time
150 dual DB power cleans 50/35
100 box jump overs 24/20"
50 dual DB box step overs 50/35
E3MOM complete 40 DUs each person
10.02.2023
WOD
"Must Have"
14:00 AMRAP
15/12 cal row
5 power clean & jerks 185/125
15 pull ups
30 DUs
09.30.2023 Partner WOD
WOD
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry 50/35 35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35 35/20
200m farmer carry 50/35 35/20
2000m bike
09.20.2023
WOD
"Speed Climbs"
10:00 EMOM
min 1- 40 DUs or speed steps
min 2- Reps of 3-2-1-2-3 rope climbs