workout of the day
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
06.06.2023
WOD
Barbell EMOM 12:00
min 1- 10 S2OH
min 2- 10 hang power clean
min 3- 10 font squats
*choose a weight so you can do each minute unbroken
07.12.2022
WOD
"Leia"
AMRAP 10:00
Run 200m
9 C2B pull ups or 9 kipping pull ups or 5 strict pull ups
6 HSPU or piked box hspu
08.02.2021
WOD
"The Pretender"
Easy flow to this
3 sets
2 rounds in 4:00 then Rest 1:00
10 squat cleans 95/65
5 bar facing burpees
10 TTB or hanging knee raises
Complete 2 rounds of work in the 4:00 interval, rest with whatever time remains in the 4:00 plus everyone rests for entire 1:00 between sets
06.08.2021
WOD
"Short Street"
4 rounds for time
5 strict handstand push ups
10 power cleans 135/95
15 TTB
01.16.2020
WOD
For Time
1 round
Row 800m
80 DUs
21 hang power cleans 135/95 115/75 95/65
2 rounds
Row 400m
40 DUs
15 hang power cleans
3 rounds
Row 200m
20 DUs
9 hang power cleans