workout of the day
11.17.2023
WOD
"Kickoff"
2 rounds
21 cals row
21 cals bike
rest 1:00
15 cals row
15 cals bike
rest 1:00
9 cals row
9 cals bike
rest as a partner does one round
11.15.2023
WOD
"Cowboy"
24:00 EMOM
min 1- 13/10 cals bike
min 2- 100 feet sandbag carry
min 3- 10 barbell RDLs 135/95 115/75 95/65
min 4- 10 push ups
11.09.2023
WOD
"Let Me In"
Every 4:00 for 5 sets
20/14 cals row
10/8 cals bike
6 power cleans 155/105
11.03.2023
WOD
"Gimme, Gimme, Gimme"
For Time
10-8-6-4-2
Clean & Jerk 135/95
TTB
then
20/18 cals bike
then
5-4-3-2-1
Clean & jerk 155/105
strict pull ups
then
10/8 cals row
11.01.2023
Strength
Super set 3 rounds
Single leg Landmine RDLs x 8/side @20X1. https://youtu.be/_FggCDeGW4E
Landmine Cossacks x 8/side @20X1. https://youtu.be/PnBI0wLBZIg
Bar muscle up drills
https://youtube.com/shorts/1i_9pKGdavk?feature=share
https://youtube.com/shorts/5Hfj7axkFNc?feature=share
https://youtube.com/shorts/6TcIiHXBAjc?feature=share
WOD
"Nothing is Fine, I'm torn"
EMOM 24:00
min 1- 13/10 cals bike
min 2- 5 deadlifts + 5 box jumps 225/155 185/125 155/105 24/20"
min 3- 3 bar muscle ups/C2B pull ups/ ring dips
10.25.2023
WOD
"Salt Water"
EMOM 24:00
min 1- 3 reps heavy power cleans @ 75-85% your max
min 2- 3-8 reps strict HSPU or piked box HSPU
min 3- 13/10 cals bike
min 4- rest
10.21.2023. Partner WOD
WOD
"In Deep"
with a partner
buy in: 60 cals bike
10 rounds- you go I go
3 C2B pull ups
6 pull ups
9 TTB
12 alternating DB snatch. 50/35. 35/20
cash out: 100 cals row
*one work, one rest on the calories and on the rounds, one person completes a full round before switching