workout of the day
10.14.2023. Partner WOD
WOD
"Fancy Pants"
with a partner- You Go, I Go by rounds
12 rounds for time (6 each person)
2 bar muscle up or strict pull ups
3 power cleans 185/125 155/105 115/75
4 pistols or a progression for pistols
8 burpee box jumps 24/20"
100m run
09.28.2023
WOD
"Scrambled Eggs"
10:00 AMRAP
3 bar/ring muscle ups or 6 dips (box, banded, or ring dips)
4 wall walks
5 shuttle runs, 1= out and back 25'
06.13.2023
WOD
"Raspberry Beret"
6:00 EMOM
min 1- 4 power snatch + 3 bar facing burpees
min 2- 4 power snatch + 8 pull ups
Rest 1:00
6:00 EMOM
min 1- 3 power snatch + 3 bar facing burpees
min 2- 3 power snatch + 6 C2B pull ups
Rest 1:00
6:00 EMOM
min 1- 2 power snatch + 3 bar facing burpees
min 2- 2 power snatch + 2 bar muscle ups
RX 115/75, 125/85, 135/95
06.10.2023 Partner WOD
WOD
with a partner, you go I go style
10 rounds
12 cal row
10 TTB
8 wall balls
6 power cleans
4 bar muscle ups or C2B pull ups
06.05.2023
WOD
"Steady She Goes"
12 lateral burpees over bar
6 bar muscle ups or C2B pull ups or Pull ups
6 power cleans 155/115 135/95 115/75
10 lateral burpees over bar
5 BMU
5 power cleans
8 lateral burpees over bar
4 BMU
4 power cleans
6 lateral burpees over bar
3 BMU
3 power cleans
4 lateral burpees over bar
2 BMU
2 power cleans
2 lateral burpees over bar
1 BMU
1 power clean
05.06.2023 Partner WOD
WOD
"Crusher"
Partners- you go, I go
22 rounds
1 bar muscle up/1 chest to bar/1 strict pull up
1 deadlift 315/225 265/185 225/155 185/125
2 HSPU or piked on a box hspu
then
22 rounds
1 power clean 225/135 185/115 155/105 115/80
3 bar facing burpees
5 V-ups
04.15.2023 Partner WOD
WOD
"Throwdown"
with a partner- one work, one rest
For Time
100 cal row
60 TTB or hanging knee raises
50 shoulder to overhead 135/95 115/80 95/65
40 chest to bar pull ups/ pull ups/ring rows
30 power snatch
20 bar muscle ups or chest to bar
10 thrusters