workout of the day
11.25.2022 7am and 8:30am ONLY
WOD
"The 12 Days of Thankfulness"- brought to you by Invictus
1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)
07.30.2022 Hero WOD Wes
“Wes”
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups- sub ring rows or inverted rows from racked barbell
4 burpee box jumps, 24/20"
3 power cleans, 185/125 155/105 115/80 95/65
Then, run 800 meters with a 25-lb. plate
05.27.2020
WOD"Big Stick"10 rounds
*rest 30 seconds after rounds 2,4,6,and 8
2 x burpee box jump overs
4 x hspu or regular push ups
6 x squat jumps
100m run- sub 45 seconds step ups
