workout of the day
03.14.2022
WOD
"Trouble"
Every 3:00 for 15:00
200m row
5 sandbag squats
5 sandbag ground to shoulder
then...
5 rounds for time
20 anchored sit ups or GHD
10 DB bench press- athlete chooses the load
*goal is unbroken on both exercises
07.27.2021
WOD
"American Kids"
20/15 cal bike
30 hang power cleans
40 anchored sit ups
30 shoulder to overhead
400m run
06.01.2021
WOD
"Clear the Air"
Run 400m
directly into
21-18-15-12-9-6
anchored sit ups
*45 DUs after each set of sit ups or 90 singles
12.03.2020
WOD
"Gravy"- at home
5 rounds
14 KB/DB swings
10 KB/DB SDLHP
14 KB/DB single arm thrusters
1:00 anchored sit ups
or
"Gravy"
5 rounds
14 KB swings
10 barbell SDLHP 115/75 95/65
14 barbell thrusters
1:00 cals bike
11.05.2020
WOD (12:00)
"Water Proof"
3 rounds
1:00
gorilla rows x 7/side 50/35 35/20
max reps anchored sit ups until time expires
Rest 1:00
directly into...
3 rounds
1:00
renegade rows x 5 reps 50/35 35/20
max reps weighted steps until time expires
Rest 1:00