workout of the day
09.29.2023
WOD
"Bacon Maple Glaze"
3 rounds for time
100 feet single arm overhead walking lunges 50/35 35/20
10 burpee pull ups
20 crossovers or speed steps
09.15.2023
WOD
"Jump Ball"
11:00 AMRAP
10 wall balls 20/14
5 box jumps 24/20"
1,2,3,4... burpee pull ups
keep adding reps of burpee pull ups until time expires
10.15.2022 Partner WOD
WOD
"Small Pieces"
with a partner for time
split the wod however you want in any order
120 power cleans 135/95 115/75 95/65
90 box jumps 24/20"
60 burpee pull ups -use a box to jump for the pull up to scale
30 C2B pull ups or banded strict pull ups
04.26.2022
"Only Frans"
For Time:
12-9-6
Thrusters 95/65 75/55 45/35
Pull Ups
[Rest 2 Minutes]
9-6-3
Thrusters 115/85 95/65 75/55
3-2-1 Rope Climbs
[Rest 2 Minutes]
6-3-1
Thrusters 135/95 115/75 95/65
Burpee Pull Ups or bar muscle ups
04.13.2022
WOD
"Extra Level"
Every 4:00 for 4 sets
Run 200m
3 burpee pull ups
6 med ball sit up and then throw to the wall 14/12-10#
9 hang power snatch 95/65 75/55
*record splits
01.23.19
WOD- this is a heavier wod with small reps and high skill level
For Time
1 DB devil's press + 1 burpee pull up or burpee bar muscle up
2 DB devil's press + 2 burpee pull ups
3 DB devil's press + 3 burpee pull ups
4 DB devil's press + 4 burpee pull ups
5 DB devil's press + 5 burpee pull ups
* go a little bit heavier on the DBs since the reps of small
**go with seated pull ups from a racked barbell
*** devil's press is a burpee with hands on the DBs then you get up and swing the DBs between the legs and press then up overhead.