workout of the day
09.27.2022
WOD
"PAT" (point after touchdown)
5 sets of 3:00 AMRAPs
21/15 cals row
9 box jumps 24/20"
max power cleans in remaining time
Rest 1:30
round 1 95/65 75/55 45/35
round 2 135/95 95/65 75/55
round 3 155/105 115/75 95/65
round 4 185/135 135/95 115/75
round 5 225/155 155/105 135/95
09.21.2022
WOD
"Tight End"
3 sets
12-9-6
power snatch 75/55 45/35
Overhead squat 75/55 45/35
box jump 24/20"
Rest 3:00 between sets
01.22.2022 Partner WOD
WOD
"Roxy"
partner- divide and conquer- one work/one rest
20:00 AMRAP
16 burpee box jump overs
16 box jumps
16 clean & jerk 155/105
16 bar muscle ups or 20 pull ups or 20 ring rows
16 deadlifts 155/105
11.11.2021 Hero WOD Zeus- with a partner
WOD
"Zeus" with a partner
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon.
01.26.2021
WOD
"Double Header"
5 sets:
4 Hang Power Cleans 115/85 95/65 75/55
4 Box Jump Step Down @ 30/24"
Rest 2:00
5 sets:
2 Power Clean + 2 Hang Power Cleans 135/95 115/75 95/65
4 Bar Facing Burpees
Rest 2:00
5 sets:
2 Power Cleans + 2 Squat Cleans 155/105 135/95 115/75
40 DU's or 80 singles
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
01.12.19 Bring A Friend Day
Bring a Friend Day
WOD
'Hello Fitness'
partner workout
20:00 AMRAP- one work/one rest- divide reps however you like
250m row each person
15 KB swings 53/35
15 box jumps 24/20"
15 pull ups or sub ring rows or seated pull ups
15 air squats
15 push ups
15 OHS or sub front squats 95/65