workout of the day
08.10.2021
WOD
"Motley Crew"
21-15-9
power cleans 135/95 115/75 75/55
wall balls 20/14
after each set of wall balls, complete 8/5 strict pull ups
05.03.2021
WOD
"Brown Bag"
20:00 EMOM
min 1- 5 power cleans 135/95 115/75 95/65 RX + 155/105
min 2- 200m row or run
min 3- 15 TTB or hanging knee raises
min 4- 15 burpees
01.08.2021
WOD
"Get Low"
20:00 EMOM
min 1-5 4 reps squat cleans @60%
min 6-10 3 reps squat cleans @65-70%
min 11-15 2 reps squat cleans @75%
min 16-20 1 rep squat clean @80+%
At Home Version
"Get Low"
20:00 EMOM
min 1- 8 dual DB push press
min 2- 8 dual DB push jerks
min 3- 8 dual DB split jerks
min 4- 10-12 dual DB bent over rows
01.06.2021
WOD
Open 13.4
7:00 AMRAP
3 clean & jerk 135/95 115/75 95/65
3 TTB- sub hanging knee raises
6 clean & jerk
6 TTB
9 clean & jerk
9 TTB
keep adding 3 reps to each movement until time expires
08.10.2020
WOD
"Steel Toe Boot"
For Time
800m Run
30 power cleans 115/75 95/65
100m carry- one weight overhead, one weight at your side
20 push ups
100m carry- one weight front racked, one weight overhead
10 bent over barbell rows 115/75 95/65
800m Run
06.08.2020
WOD
"Roll Out"
12:00 EMOM
min 1- barbell roll outs x 8- at home hollow hold for 30 seconds
min 2- power clean x 5 115/75 95/65
min 3- hand plank knee to elbow x 8/side
min 4- squat cleans x 5 115/75 95/65
*use two or one DB or a barbell for the cleans **