workout of the day
09.19.2023
WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35 35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups
03.25.2023
WOD
"What's Free?"
with a partner- you go, I go style
20 rounds for time
3 bar muscle up/ 3 C2B pullups/ 3 pull ups
6 thrusters 95/65 75/55
9 bar facing burpees
200m row
*you can start your round when your partner is on the rower
03.26.2022 Partner WOD
WOD
"Blueberry"
with a partner
6:00 AMRAP
12 deadlifts 155/105
6 pull ups
6 cals bike
6:00AMRAP
9 front squats 135/95
4 C2B pull ups
6 cals bike
6:00 AMRAP
6 S2OH 115/85
3 bar muscle up
6 cals bike
12.18.18
WOD
13:00 AMRAP
3 Bar muscle ups- sub bmu drill on a racked bar with bands doing either the hip drive only or the full movement. https://www.instagram.com/p/BrGrPBAhqpz/
14 DB snatch 50/35 35/20
5 C2B pull ups- sub 3 inverted ring rows
14 DB snatch
8 TTB sub tuck ups or v-ups