workout of the day
10.10.2023
WOD
"Paid"
Every 5:00 for 4 sets
8 snatch (power or squat) 115/75 95/65 75/55
5 burpee box jump overs
Run 200m
5 burpee box jump overs
8 snatch
09.13.2023
WOD
"Last Tough One"
For time
500/400m row
5 wall walks
15 overhead squats 95/65 75/55 45/35
20 burpee box jump overs 24/20"
15 overhead squats
5 wall walks
500/400m row
02.11.2023 Partner WOD
WOD
"16"
with a partner- divide and conquer
20:00 AMRAP
16 burpee box jump overs 30/24"
16 box jumps 24/20"
16 clusters 135/95 115/75 95/65
16 bar muscle ups/ chest to bar pull ups/ pull ups
16 deadlifts 135/95 115/75 95/65
11.14.2022
WOD
"I'm Over It"
Every 2:30 x 4 sets
row 15/12 cals row or 11/8 cals
8 burpee box jump overs 24/20"
max power cleans in remaining time
rest 1:00
set 1- 95/65 75/55 65/45
set 2- 135/95 95/65 75/55
set 3- 155/105 135/95 95/65
set 4- 185/125 155/105 115/75
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
06.04.2022 Partner WOD
WOD
"You go, I go"
8:00 AMRAP
5 deadlifts 185/125 135/95 115/75
5 burpee box jump overs 24/20"
10 lunges or pistols
Rest 2:00
12:00 AMRAP
2 wall walks
8 single arm devil's press 50/35 35/20
12/10 cals bike
02.28.2022
WOD
"Save It"
8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups
immediately following the AMRAP
take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster