workout of the day
09.30.2023 Partner WOD
WOD
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry 50/35 35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35 35/20
200m farmer carry 50/35 35/20
2000m bike
07.07.2023
WOD
"Cardio Craze"
Every 4:00 for 5 rounds
Run 100m
10 burpees over a line
Bike 10 cals
06.24.2023
2023 PRIDE workout- designed by Corey
40 minute time cap
Run + TTB and burpees are to be completed together and synchro. P-R-I-D-E portion can be split amongst partners however desired.
Buy-in
"Rainbow Road"
1 mile run (together)
"PRIDE"
11 rounds (one round for each color of the progress flag)
P - Pull-ups (12)
R - Row (12/10 cals)
I - Isabel -half (15 snatches) (95/65)
D - Double Unders (50)
E - Echo Bike (12/10)
Cash Out
"2023 is the year"
20 TTB (synchro)
23 burpees over bar (synchro)
11.10.2022
WOD
"Lung Capacity"
For Time
60 burpees to target
40 thrusters 45/35/15- empty barbell
20/15 cals bike
07.16.2022 Partner WOD
WOD
"Banana Chip"
with a partner
40:00 time cap
200m farmer carry- both working at the same time, each completing 200m
50 devil's press
100 hang power clean & jerk
300 feet front rack DB walking lunges
100 cals bike or row
50 clusters
200m farmer carry
Suggested weights
DB 50/35 35/20 25/15
Bar 115/85 95/65 75/55
07.09.2022 Partner WOD
WOD
"Banana Boat"
with partner
2000m run or row or 4000m bike
100 power cleans 155/105 135/95 115/75
100 bar facing burpees
80 pull ups
*each person needs to complete the cardio first before moving on to the reps
**divide the wod however you choose
07.01.2022
WOD
"Cardio is my Friend"
5 rounds for time
every 4:00 starting at 0:00 complete 6 burpee box jump overs 24/20"
400m row
25/18 cals bike