workout of the day
11.16.2023
WOD
"Habanero"
For Time
40 wall balls 20/14
20 alternating DB snatch 50/35 35/20
30 wall balls
20 alternating DB snatch
20 wall balls
20 alternating DB snatch
10 wall balls
10.13.2023
WOD
"Hopscotch"
10:00 AMRAP
6,8,10,12,14...
Alternating DB snatch 50/35 35/20
Shuttle runs- 25 feet =1 rep
12.22.2022
WOD
"Around"
3 rounds for time
16 alternating DB snatch 50/35 35/20
16 wall balls 20/14
20/15 cals row or 15/11 cals row
10 each side single DB reverse lunges
10.22.2022 Partner WOD
WOD
"Time to Cap Me!"
with a partner
25:00 time cap
100 box jumps 24/20"
100 front squats 75/55 45/35 or a goblet
100 alternating DB snatch 50/35 35/20
on the minute, starting at 0:00, 4 burpees each person at the same time
*one work, one rest
07.22.2022
WOD
"Sweet Like Candy to My Soul"
For Time
6 Bar muscle ups or 10 C2B pull ups or 12 pull ups
24 alternating DB snatch 50/35 35/20
75 feet handstand walk or 45 shoulder taps from a box or plank position
24 alternating DB snatch
6 bar muscle ups or 10 C2B pull ups or 12 pull ups
07.04.2022 7,8 or 9am classes today
Minnesota Mash-Up- Granite Games Semi-finals
For Time:
10 Wall Ball Shots 20/14
50 Sit Ups
20 Wall Ball Shots
40 Alternating Single Arm Dumbbell Snatch
30 Wall Ball Shots
30 Burpees or 12/8 ring muscle ups
40 Wall Ball Shots
150 Double Unders
50 Wall Ball Shots
10 Alternating Single Arm Dumbbell Clean and Jerk
Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
04.20.2022
WOD
"Invisible"
For Time
18:00 time cap
80 DUs
40 alternating DB snatch 50/35 35/20
20 pull ups
80 DUs
30 DB hang clean & jerk 50/35 35/20
13 pull ups
80 DUs
10 single arm devil's press 50/35 35/20
6 pull ups