workout of the day
09.24.2022 Hero WOD with a partner
WOD
"Hildy"
partner workout
one work, one rest
for time
100 cal row
75 thrusters 45/35
50 pull ups
75 wall balls
100 cal row
Background: US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
09.19.2022
WOD
"Wide Receiver"
21-18-15-12-9
unbroken thrusters 95/65 75/55
*you can rest as long as you need so that each set of thrusters is unbroken
09.07.2022
WOD
"Row Ahead"
16:00 EMOM
min 1- row 15/12 cals
min 2- 5-8 strict pull ups
min 3- 1 barbell complex*
*Barbell complex= 8 deadlifts + 6 hang cleans + 4 jerks
RX 115/75
INT 95/65
SC 75/55
06.28.2022
WOD
"Maverick"
12:00 AMRAP
6 deadlifts 155/105 115/85 95/65
6 hang power cleans
6 front squats
05.03.2022
WOD
"Dead Sprint"
21-15-12-9-6
deadlifts 225/155 185/125 155/105
Run 100m between sets
time cap 15:00
04.07.2022
WOD
"Cranked Up"
3 RFT
15/12 cal bike
6 C2B pull ups or pull ups
15/12 cal row
10 burpees
15 thrusters 45/35
6 pull ups or ring rows
Rest 2:00
record each round
02.01.2022
WOD
Triple Tuesday
9:00 AMRAP
3 bar muscle ups/pull ups
6 TTB or hanging knee raises
9 air squats