workout of the day
09.15.2023
WOD
"Jump Ball"
11:00 AMRAP
10 wall balls 20/14
5 box jumps 24/20"
1,2,3,4... burpee pull ups
keep adding reps of burpee pull ups until time expires
11.01.2022
WOD
"The Great Pumpkin"
Every 3:00 for 5 sets
21/16 cals row
12 sandbag squats 150/100/70/50
9 kipping handstand push ups
09.22.2022
WOD
"Left Tackle"
For Time
30 hammer strikes
21 burpees
4 shuttle runs (25 feet is one shuttle run)
15 burpees
4 shuttle runs
9 burpees
4 shuttle runs
30 hammer strikes
08.19.2022
WOD
"Madison"
13:00 AMRAP
4 bar muscle ups or 4 c2b pull ups
25 feet handstand walk or 50 feet scooter walk
12 DB alternating snatch 50/35 35/20 RX+ 70/50
05.20.2022
WOD
"Iron Man"
3 rounds for time
Row 500m/ 425m
21 power cleans 115/85 95/65 75/55
Run 400m
04.08.2022
"4EVER"
20 rounds for time
with 2 dumbbells 40/30 30/15
1 devil's press
2 thrusters
3 box step ups 24/20"
4 burpees
*only movement done without DBs is the burpee*