workout of the day
12.28.2022
WOD
"Grippy"
9:00 AMRAP
3,6,9,12,15... keep adding 3 reps until time expires
thrusters 95/65 75/55
TTB or hanging knee raises
12.07.2021
WOD
"Congratulations"
12:00 AMRAP
8 x wreck bag/sandbag cleans
12 x wreck bag/sandbag squats
30 x Double unders
11.27.2021 Partner WOD
WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
35 cal bike
25 burpee box get overs 48/40"
04.18.19
WOD
4 RFT
sled push x 90 feet - 45 feet out and back- moderate weight on sled
(or if inside, do small sleds, seated face pull)
sandbag over a racked bar x 10 reps total
renegade rows x 6 reps 35/20
Post WOD abs
5 rounds
10 candlestick rolls to a sit up or to a jump up https://www.youtube.com/watch?v=WXoNNx-uOtU
20 second bent knee hollow hold or 30 second hollow hold
10 plank walkouts- walk hands out as far as you can with good tension in the core
11.07.18
WOD
12:00 EMOM
min 1: 3-5 reps gymnastics choice movement
min 2: 3-5 reps squat snatches 135/95 115/75 95/65
min 3: 3-5 reps gymnastics choice movement (can be same or different as the first)
min 4: 3-5 reps thrusters 135/95 115/75 95/65
Post WOD abs
https://www.instagram.com/p/BplJWyon21l/
Complete 2-3 rounds with 10 reps each exercise
1. open chain trunk rotation
2. lat pullover in the deadbug position
2. deadbug position- weight stays overhead- straight leg raises
