workout of the day
11.21.2023. Member of the Month
WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side
07.10.2023
A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%
B. 3 sets of power clean + clean + jerk @72-78%
C. 5 sets of
clean + jerk @82%+
build load while maintaining form
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
04.06.2023
WOD
"Shuttle Run Grace"
5 rounds for time
6 clean & jerk 135/95
4 shuttle runs -25 feet out and back=1 rep
03.17.2023
WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20 20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build
02.02.2023
WOD
"Pirate Flag"
15:00 EMOM
min 1- 10 cals row + 5-8 wall balls 30/20 20/14
min 2- 100 feet sandbag bearhug carry 100/70/50
min 3- 4 power cleans @70-75% max power clean