workout of the day
09.13.2023
WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row
07.13.2023
WOD
"Prize Money"
5 rounds for time
12 overhead squats 95/65 75/55
9 TTB or hanging knee raises
6 box jumps 30/24"
01.10.2023
WOD
"Tippy Toe"
6 rounds for time
5 TTB or hanging knee raises
15 cals
5 TTB
10 cals
rest 60 seconds
*record splits and machine used*
cals can be on ski/row/bike
12.21.2022
WOD
"Up Down"
15:00 EMOM
min1- 13/10 cals bike
min2- 10 TTB or hanging knee raises
min3- 4 overhead squats + 4 shoulder to overhead 115/85 95/65 75/55
at 16:00 complete 4 rounds for time
13/10 cals bike
10 TTB
4 OHS 115/85 95/65 75/55
4 S2OH
09.21.2022
WOD
"Tight End"
3 sets
12-9-6
power snatch 75/55 45/35
Overhead squat 75/55 45/35
box jump 24/20"
Rest 3:00 between sets
08.04.2022
WOD (20:00)
"Over the Top"
For Time
5-4-3-2-1
power snatch 135/95 115/75 95/65
OHS 135/95 115/75 95/65
15/12 cals row after each set of OHS
Rest 3:00
4:00 AMRAP
3 power snatch 95/65 75/55 55/45
3 OHS 95/65 75/55 55/54
12/9 cals row