workout of the day
03.23.2023
WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
07.21.2022
WOD
"Plain and Simple"
4 rounds each for time
sandbag cleans x 8 reps 150/100/70/50
TTB x 10 reps
Rest 2:00
Try for unbroken sets. These should be sprints with lots of rest to recover.
07.06.2021
WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles
06.15.2021
20:00 EMOM
"Slippin"
min 1- deadlifts x 5 reps @65-70%
min 2- muscle ups or C2B pull ups x 3-5 reps
min 3- slam balls x 20 reps
min 4- rest