workout of the day
06.16.2023
WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14
01.30.2023
WOD
"Jack Daniels"
With 2:30 on the clock for 4 sets
20/15 assault bike or 18/13 echo bike cals
50 feet farmer carry walking lunges
max reps dual DB devil's press
Rest 90 seconds
Weights 50/35 35/20
02.10.2022
WOD
"For Quality"
4 rounds
20 KB swings 53/35
30 abmat sit ups
10 each side Cossack squats
01.24.2022
WOD
"Shooter"
8:00AMRAP
8 shoulder to overhead 115/85 95/65 75/55
12 TTB or hanging knee raises
At Home version
Shooter
8:00 AMRAP
8 DB shoulder to overhead
12 v-ups
11.04.2021
WOD
"Squatting with the Devil"
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats
Rest 1:00
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats
01.27.2021
WOD- redo from 12/26
Austin Powers
5 round for time
10 hang power cleans
8 S2OH
6 front squats
4 clusters
115/75 95/65 75/55
can you get done in under 8 minutes?
09.19.19 'Run Farmer Run'
WOD
'Run Farmer Run'
800m run + 50m farmer carry heavy
600m run + 100m farmer carry moderate
400m run + 150m farmer carry light
200m run + 200m farmer carry light