workout of the day
11.07.2023
WOD
"Cluster F*ck"
time cap 15:00
for time
10 clusters 95/65
10 bar facing burpees
8 clusters 115/80
8 bar facing burpees
6 clusters 135/95
6 bar facing burpees
4 clusters 155/105
4 bar facing burpees
2 clusters 175/120
2 bar facing burpees
10.10.2023
WOD
"Paid"
Every 5:00 for 4 sets
8 snatch (power or squat) 115/75 95/65 75/55
5 burpee box jump overs
Run 200m
5 burpee box jump overs
8 snatch
12.12.2022
WOD
"Oh My Core"
For Time
2 rounds
50 abmat sit ups
50 TTB or hanging knee raises
rest 3:00
06.10.2022
WOD
"Don't Answer"
4 rounds for time
15 cals row
5 touch and go (TNG) power cleans 135/95 115/75 95/65
20 wall balls 20/14
5 TNG power cleans
15 cals row
Rest 2:00
03.19.2020 WOD + At Home
WOD
3 rounds
14 Single arm DB OH walking lunges (7/side)
10 DB front squats
rest 2:00
30 Renegade rows 50/35 35/20
directly into
3 sets
30 seated low banded rows- band is chest height and you row like on a rowing machine
30 banded tricep push downs
02.26.2020 Re-Test Day
WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls