workout of the day
07.29.2022
Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%
04.28.2022
WOD
"Carry Me Away"
3 rounds for time
sandbag carry 50m - pylon and back
10 x sandbag clean and throw over - 48/40" box
10 x get up and over tall box- 48/40"
01.26.2022
WOD
"Lancelot"
5 rounds
2:00 AMRAP
20 cals bike
max reps air squat with vest or plate
Rest 2:00
02.11.2021
WOD
"King of the Castle"
AMRAP 12:00
5-10-15-20-25-30-35...etc
Continue To Add 5 Reps Of Each Movement
KB Swings
KB Goblet Squats
*Fifty Feet KB Overhead Carry Following Each Round
**Overhead KB Carry Does Not Count For Reps
Kettlebell Recommendations
Advanced 53/35
Intermediate 35/26
Scaled 26/18
Scoring: Reps
02.10.2021
WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65
01.25.2021
WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00
01.06.2021
WOD
Open 13.4
7:00 AMRAP
3 clean & jerk 135/95 115/75 95/65
3 TTB- sub hanging knee raises
6 clean & jerk
6 TTB
9 clean & jerk
9 TTB
keep adding 3 reps to each movement until time expires