workout of the day
09.18.2023
WOD
"Rating of 10"
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"
1,2,3,4,5,6,7,8,9,10
burpees
04.07.2022
WOD
"Cranked Up"
3 RFT
15/12 cal bike
6 C2B pull ups or pull ups
15/12 cal row
10 burpees
15 thrusters 45/35
6 pull ups or ring rows
Rest 2:00
record each round
12.02.2021
WOD
"Spinning"
10:00 EMOM
min 1- 15/12 cal bike
min 2- 3 wall walks
Finisher- arms, hips & core isolation
2-3 sets for Quality
10 seated DB hammer curl
20 lateral banded walks each direction
30 seconds dual DB hollow hold
rest as needed between sets
11.27.2021 Partner WOD
WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
35 cal bike
25 burpee box get overs 48/40"
07.27.2021
WOD
"American Kids"
20/15 cal bike
30 hang power cleans
40 anchored sit ups
30 shoulder to overhead
400m run
05.08.2021
WOD
"Lunch Box"
30 rounds for time
partner wod "I Go You Go" style
6 cal bike or 100m run
6 wall balls 20/14 or RX+ 30/20
6 DB snatch 70/50 50/35 35/20
6 TTB or hanging knee raises
02.10.2021
WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65