workout of the day
10.23.2023
WOD
"Push, Pull, Squat"
AMRAP 10:00
6 C2B pull ups/ pull ups/ ring rows
10 push ups or incline push ups
14 alternating pistols
03.27.2023
WOD
"Peanut Butter"
13:00 AMRAP
15 shoulder to overhead 115/85
10 alternating pistols or touchdown squats
5 chest to bar pull ups
11.03.2021
WOD
"For the Win"
8 rounds for time
3 strict press @ 75% your 1RM
10 alternating pistols (5 each side)
100 feet suitcase carry (50 feet each side)- 70/50
07.24.2021 Partner WOD
WOD
"Long Lines"
with a partner
divide reps, one work/one rest
For Time
50 cals bike
40 box jump overs 24/20"
30 slam balls 35/25
800m run
40 alternating pistols
30 wall balls 20/14
1000m row
30 burpees to a plate
20 HSPU or strict box hspu
04.20.2021
WOD
"Match Point"
4 rounds for time
10 alternating pistols
12 lateral burpees over the DB
10-20-30-40 single DB hang clean & jerk by round 50/35 35/20
01.30.2021
WOD
"Stacked"
4 rounds for time
400m row/ 350m row or 18/14 cals bike
5 HSPU- option to go strict here or piked on a box
5/side alternating pistols -sub a progression
20 abmat sit ups
4,6,8,10 power cleans @ 80%-75%-70%-60%
01.13.2021
WOD
"Big Chief"
4 rounds
3:00 work/1:00 rest
3 power cleans 155/105 135/95 115/75 or DBs 40/30
6 push ups or 6 HSPU
9 air squats or 8 alternating pistols
*pick up where you left off*