workout of the day
11.07.2023
WOD
"Cluster F*ck"
time cap 15:00
for time
10 clusters 95/65
10 bar facing burpees
8 clusters 115/80
8 bar facing burpees
6 clusters 135/95
6 bar facing burpees
4 clusters 155/105
4 bar facing burpees
2 clusters 175/120
2 bar facing burpees
10.27.2023
WOD
"Barbell Love"
4 sets of
12 shoulder to overhead
6 front squats
3 clusters
Rest 1:00
115/85 95/65 75/55
03.02.2023 Some partner work
WOD- individually
"Austin Powers"
5 rounds for time
10 hang power cleans
8 shoulder to overhead
6 front squats
4 clusters
115/75 95/65 55/45
02.11.2023 Partner WOD
WOD
"16"
with a partner- divide and conquer
20:00 AMRAP
16 burpee box jump overs 30/24"
16 box jumps 24/20"
16 clusters 135/95 115/75 95/65
16 bar muscle ups/ chest to bar pull ups/ pull ups
16 deadlifts 135/95 115/75 95/65
10.27.2022
WOD
"Golden Retriever"
3 rounds for time
400m run or row
15 hang power cleans
10 jerks
5 clusters
Suggested weights
95/65 75/55 55/45
10.05.2022
WOD
"Double Chocolate Brownie"
21:00 EMOM
min1- 15/10 cals bike
min2- 14 single DB box step ups 24/20"
min3- 6 clusters 115/75 95/65 75/55