workout of the day
11.22.2023
WOD
"Bird's Eye View"
15:00 EMOM
min 1- 15/12 cals row
min 2- 5 TTB + 5 burpees to a target
min 3- 10 thrusters 75/55 45/35
10.24.2023
WOD
"Randy with Abs"
1:00 complete 15 TTB or scale to hanging knee raises then max reps power snatch 75/55 45/35
1:00 rest
this continues until you reach 75 reps snatch
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
09.26.2023
WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats 150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run
09.23.2023 Partner WOD
WOD
"Dumbbell Inferno"
With a partner complete as many reps as possible in 30 minutes
100' Front Rack Dumbbell Walking Lunge
90 AbMat Sit Ups
80 Dumbbell Deadlifts
70 Push Ups
60 Dumbbell Hang Power Clean
50 Pull Ups
40 Dumbbell Front Squats
30 Toes to Bar
20 Dumbbell Shoulder to Overhead
10 Synchronized Burpees
09.02.2023 Partner WOD
WOD
"Taco Cat"
with a partner
2 rounds for time
75/60 cals row
50 TTB
40 DB push press
200 feet DB walking lunges
08.28.2023
WOD
"Terrible Twos"
AMRAP 10:00
2 squat cleans 135/95 115/75 75/55
2 TTB or hanging knee raises
2 HSPU or box HSPU or downdog HSPU or regular push ups
add 2 reps to each movement each round until time expires