workout of the day
04.21.2023
WOD
Frantastic
15-10-5
thrusters 115/80 95/65 75/55
chest to bar pull ups or pull ups
Rest 2:00
15-10-5
thrusters 95/65 75/55 45/35
pull ups or ring rows
04.15.2023 Partner WOD
WOD
"Throwdown"
with a partner- one work, one rest
For Time
100 cal row
60 TTB or hanging knee raises
50 shoulder to overhead 135/95 115/80 95/65
40 chest to bar pull ups/ pull ups/ring rows
30 power snatch
20 bar muscle ups or chest to bar
10 thrusters
03.18.2023 Partner WOD
WOD
"Individual Medley"
Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155 185/125 135/95
Rest 3 minutes
20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk 135/95 115/75 95/65
Rest 3 minutes
10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95 115/75 75/55
12.31.2022
Happy New Year 2023!
For Time
10 deadlifts
9 power cleans
8 power snatches
27 Toes to bar - sub hanging knee raises
95/65 75/55 45/35
And then,
8 deadlifts
7 power cleans
6 power snatches
21 Pull ups - sub ring rows
115/75 95/65 65/45
And then,
6 deadlifts
5 power cleans
4 power snatches
15 Chest to bar - sub pull ups- banded
135/95 115/75 75/55
And then,
4 deadlifts
3 power cleans
2 power snatches
9 Bar muscle ups- sub strict pull ups or ring dips
155/105 135/95 95/65
12.10.2022 Partner WOD
WOD
Part One
Incredible Hulk with a partner
"You go, I go"
20:00 AMRAP
5 deadlifts
5 hang power cleans
5 front squats
5 push press
5 back squats
you complete the entire round before tagging off
Recommended Weights
115/85 95/65 75/55
Part Two
at 20:00 on the clock, partners have 5:00 to complete as many reps as possible
bar muscle ups
chest to bar pull ups
pull ups
*you pick which movement your team wants to complete. It's one work, one rest.
**record the rounds + reps for part one and the reps for part two
11.12.2022 Partner WOD
WOD
"Ringer"
with a partner- partition as desired
For Time
150 wall balls 20/14
300 DUs or 600 singles
30 ring muscle ups or 60 C2B pull ups
11.09.2022
WOD
"One More Round"
30:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 3 bar muscle ups or 3 chest to bar pull ups or 3 pull ups