workout of the day
10.26.2023
WOD
"Material World"
13:00 AMRAP
10 single DB box step ups 50/35 35/20 24/20"
8 burpee over bar
6 deadlifts 225/155 185/125 155/105
08.01.2023
WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
10.18.2022
WOD
"Boots On"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
*record your splits*
09.28.2022 Partner WOD
WOD
"Safety"
with a partner
17:00 time cap
100 cals bike
100 single arm devil's press 50/35 35/20
100 cals row
100 burpee over bar
remaining time max reps strict hspu
05.10.2022
WOD
"Fear the Deer"
4 sets of 4:00 EMOM
you keep adding to each minute and if you fail, you just start the next minute, don't cut reps
min 1- 5 power snatch 95/65 75/55
min 2- 5 power snatch + 5 TTB
min 3- 5 power snatch + 5 TTB + 5 thrusters
min 4- 5 power snatch + 5 TTB + 5 thrusters + 5 burpee over bar
03.15.2022
WOD
"On Repeat"
12:00 EMOM
min 1- 1 burpee over the bar + max power cleans
min 2- 2 burpees over the bar + max power cleans
min 3- 3 burpees over the bar + max power cleans
all the way to min 12- 12 burpees over the bar + max power cleans
RX 185/125
INT/Masters 155/105
SC 115/75