workout of the day
06.28.2023
WOD
"May We All Lunge"
For Time
100 feet (25' out and back) farmer carry walking lunges
Run 600m
75 feet (25' out and back) front rack walking lunges
Row 800m/700m
50 feet (25' out and back) overhead walking lunges
Bike 25/20 cals
DBs 50/35 35/20
03.08.2023
WOD
"Slam"
13:00 AMRAP
sled pull x 50 feet
DB box step ups x 12 reps (6/side) 50/35 35/20
bike cals x 15/12
03.02.2023 Some partner work
WOD- individually
"Austin Powers"
5 rounds for time
10 hang power cleans
8 shoulder to overhead
6 front squats
4 clusters
115/75 95/65 55/45
02.17.2023
WOD
"Cookie Dough"
24:00 EMOM
min 1- wall balls x 10-15 reps 30/20 or 20/14
min 2- 5 bar facing burpees + 5 power cleans 135/95 115/75 95/65
min 3- bike cals x 18/16 assault or 13/11 echo bike
min 4- rest
01.30.2023
WOD
"Jack Daniels"
With 2:30 on the clock for 4 sets
20/15 assault bike or 18/13 echo bike cals
50 feet farmer carry walking lunges
max reps dual DB devil's press
Rest 90 seconds
Weights 50/35 35/20
09.23.2022
WOD
"Linebackers"
Every 5:00 for 20:00
7 sandbag cleans
12/10 cals bike
4 bar muscle up or chest to bar pull ups or strict pull ups
40 DUs or 80 singles