workout of the day
10.19.2023
WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75 95/65 75/55
10.04.2023
WOD
"Let Her Fly"
16:00 EMOM
min 1- 13/10 cals bike
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 12 abmat sit ups + 5 push ups
min 4- rest
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
08.04.2023
WOD
"Third Place"
7:00 AMRAP
8 push press 135/95
10 deadlifts 135/95
12 abmat sit ups
02.08.2023
WOD
"Sitting Around"
For Time
40 abmat sit ups
40 wall balls 20/14
40 double unders or 80 singles
30 abmat sit ups
30 wall balls
30 DUs or 60 singles
20 abmat sit ups
20 wall balls
20 DUs or 40 singles
12.12.2022
WOD
"Oh My Core"
For Time
2 rounds
50 abmat sit ups
50 TTB or hanging knee raises
rest 3:00