workout of the day
07.10.2023
A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%
B. 3 sets of power clean + clean + jerk @72-78%
C. 5 sets of
clean + jerk @82%+
build load while maintaining form
01.10.2022 Members of the Month WOD
WOD
Koskey 20:00 EMOM
min 1- 15 KB swings 53/35
min 2- 20 wall balls 20/14
min 3- 20 sit ups
min 4- 15 push press 95/65 75/55
min 5- 12/10 cals bike
10.16.2021 Partner WOD
WOD
"Would you?"
with a partner
13:00 AMRAP
"You go, I go"
9 power snatch 95/65 75/55
8 KB goblet box step ups 53/35
7 TTB or hanging knee raises
Rest 3:00
6 rounds for time
Run 200m
10 KB swings 53/35
5 pull ups
11.26.2020 Happy Thanksgiving
Partner Thanksgiving WOD
10:00 AMRAP
Person A completes as many rounds of 10 feet shuttle runs until Partner B is done
Person B completes one round:
KB swing x 8
push up x 7
goblet squat x 6
v-ups x 5
DB/KB snatch x 4 (2/side)
02.13.2020
WOD
For Time
3 rounds
round one:
14 (7/side) tall kneeling to standing with KBs front racked https://www.youtube.com/watch?v=gzNHWAOVcH0 35/26 26/18
20 KB swings 53/35
300m row
round two:
14 tall kneeling to standing
30 KB swings
400m row
round three:
14 tall kneeling to standing
40 KB swings
500m row
06.21.19
WOD
10:00 AMRAP
20 KB swings 53/35
10 high plank KB pull thrus https://www.youtube.com/watch?v=T8ERO1P7hXk
Rest 2:00
10:00 AMRAP
50m (pylon and back) backwards sled pull 3/2 plates
100m farmer carry- 1 KB front racked, 1 KB OH
