workout of the day
06.24.2023
2023 PRIDE workout- designed by Corey
40 minute time cap
Run + TTB and burpees are to be completed together and synchro. P-R-I-D-E portion can be split amongst partners however desired.
Buy-in
"Rainbow Road"
1 mile run (together)
"PRIDE"
11 rounds (one round for each color of the progress flag)
P - Pull-ups (12)
R - Row (12/10 cals)
I - Isabel -half (15 snatches) (95/65)
D - Double Unders (50)
E - Echo Bike (12/10)
Cash Out
"2023 is the year"
20 TTB (synchro)
23 burpees over bar (synchro)
01.09.2023
WOD
"Master Chief"
5 rounds
3:00 AMRAP 1:00 rest
3 power cleans 135/95 115/75 95/65
6 burpees over bar
9 HSPU or piked HSPU from a box or the floor
12.17.2022 Holiday Party Tonight 6:30
WOD
"Sick Joke"
Teams of 2
For Time:
Buy In: 50 Cal Machine
200 DUs or 400 SUs
150 Wall Balls 20/14
100 Ground to Overhead 115/85 95/65 75/55
75 Burpees Over Bar
50 Pull Ups
Buy Out: 50 Cal Machine
08.09.2022
WOD
"Odds Are"
5 rounds for time
10 power cleans 135/95 115/75 95/65
5 burpees over the bar
3 ring or bar muscle ups/3 C2B pull ups
