workout of the day
10.11.2023
WOD
20:00 EMOM
"Wake Up in Beastmode"
min 1- 12 dual DB walking lunges 50/35 35/20
min 2- 50 DUs
min 3- max BMU or C2B or pull ups
min 4- rest
*record gymnastics reps*
06.13.2023
WOD
"Raspberry Beret"
6:00 EMOM
min 1- 4 power snatch + 3 bar facing burpees
min 2- 4 power snatch + 8 pull ups
Rest 1:00
6:00 EMOM
min 1- 3 power snatch + 3 bar facing burpees
min 2- 3 power snatch + 6 C2B pull ups
Rest 1:00
6:00 EMOM
min 1- 2 power snatch + 3 bar facing burpees
min 2- 2 power snatch + 2 bar muscle ups
RX 115/75, 125/85, 135/95
04.24.2023 Member of the Month
Member of the Month Emily
12:00 AMRAP
20 Double unders
4 heavy DB snatch- this weight should be heavier than our usual 50/35 35/20
6 C2B pull ups
8 Burpee box jump overs 24/20"
04.01.2023 Partner WOD
WOD
"Nicest Jerks"
with a partner
5 rounds
20 C2B pull ups
5-4-3-2-1 clean & jerk 205/135 185/115 135/95
You can split the pull ups however you like. Each person needs to do all reps of the C & J. You can do reps however you like as long as each person has 5 complete in the first round. This means you can alternate singles, doubles, or do all 5 and then the other person does all 5 reps.
02.01.2023
WOD
"The Outsiders"
15:00 AMRAP
4 C2B pull ups or 4 pull ups
6 sumo deadlift high pulls 115/85 95/65 75/55
8 box jumps 24/20"
10 deadlifts 115/85 95/65 75/55
08.19.2022
WOD
"Madison"
13:00 AMRAP
4 bar muscle ups or 4 c2b pull ups
25 feet handstand walk or 50 feet scooter walk
12 DB alternating snatch 50/35 35/20 RX+ 70/50
08.06.2022
WOD
"Swinging DT"
with a partner
25:00 AMRAP
10 bar muscle ups or ring muscle ups or 10 C2B pull ups/10 pull ups
6 rounds of DT
800m Run
Flow- gymnastics is split between partners
rounds of DT are you go, I go style (3 rounds each person)
run is together
DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
155/105 115/85 95/65