workout of the day
04.29.2023 Partner WOD- New York Minute
WOD
"New York Minute"
For Time (with a Partner)
150 Wall Ball Shots (20/14 lb)
30 Muscle-Ups
30 Clean-and-Jerks (155/105 lb)
Partners switch every minute.
With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). One partner works at a time. The working partner completes as many reps as possible in 1 minute. Switch every minute, until the 210 total reps are completed.
10.29.2022 Partner WOD
WOD
"PIt Bull"
with a partner for time
Row 200 calories
you go, I go
min 0:00- complete 30 clean & jerks 135/95
min 6:00- complete 30 snatches 135/95
07.23.2022 Team of 3
WOD
"Three Amigos"
Team of 3
30:00 time cap
3 rounds
400m run- together
50 bar facing burpees
6 rope climbs
into
21 clean & jerks 115/85 95/65 45/35
21 clean & jerks 135/95 115/75 75/55
21 clean & jerks 155/105 135/95 95/65
21 clean & jerks 185/125 155/105 105/75
21 clean & jerks 205/135 165/115 115/85
08.31.19 Partner WOD 'Round and Round'
WOD: Round And Round
5 Rounds Each
Partner 1 - Run 200M
Partner 2 - 15 Wall Balls (20/14)
4 Rounds Each
Partner 1 - Row 400 M
Partner 2 - 8 Clean and Jerk (135/95)
3 Rounds Each
Partner 1 - 50 Double Unders
Partner 2 - 25 V-Ups or tuck ups
2 Rounds Each
Partner 1 - 20 Toes 2 Bar
Partner 2 - 15 Thrusters (115/75)
Both working at same time. New round can not begin until both partners complete movement.
03.27.19 'Wirtz'
WOD
Hero 'Wirtz'
AMRAP in 20 minutes
7 Burpee Box Jump Overs (24/20 in)
7 Clean-and-Jerks (135/95 lb)
7 Toes-to-Bars
7 American Kettlebell Swings (70/53 lb)
7 Plyo Push-Ups (45/35 lb plate)