workout of the day
12.23.2020
WOD
"Never Ending"
20:00 EMOM
min 1- 4 power cleans 115/75 95/65 or 2 DBS
min 2- 4 power cleans + 4 TTB or leg raises
min 3- 4 power cleans + 4 TTB + 4 air squats
min 4- 4 power cleans + 4 TTB + 4 air squats + 4 push ups
min 5- 4 power cleans + 4 TTB + 4 air squats + 4 push ups + 4 power cleans
*you keep going on every minute. if you don't finish a minute, start the next one
05.07.2020
WOD
"Black Coffee"
5 rounds
2:00work / 1:00 rest
pick up where you left off
5 cleans with whatever weight you have- one DB or two, barbell, bag, backpack
5 object facing burpee
5 thrusters with whatever weight you have
40 feet bear crawl
*if you have a barbell start round one heavy and then take off weight each round
04.11.2020 Hero WOD Saturday
Hero WOD Saturday
"Carse"
21-18-15-12-9-6-3 Reps for Time
Squat Clean (95/65 lb)
Double-Unders
Deadlift (185/135 lb)
Box Jump (24/20 in)
Start each round with a 50 meter Bear crawl
06.18.19 1RM squat
WOD
10min. AMRAP:
10 Box Jump (30/24″)- if comfortable or go with the usual 24/20"
30ft. Handstand Walk
Intermediate
10min. AMRAP:
10 Box Jump (24/20″)
:30 HS Hold
Scaled
10min. AMRAP:
10 Box Step Up (20/16")
60ft. Bear Crawl
