workout of the day
09.19.2022
WOD
"Wide Receiver"
21-18-15-12-9
unbroken thrusters 95/65 75/55
*you can rest as long as you need so that each set of thrusters is unbroken
09.29.2021
WOD
"Heavy Focus"
20:00 EMOM snatch
build load
min 1-5 complete 3 snatches 50-60%
min 6 rest
min 7-11 complete 2 snatches 70-80%
min 12 rest
min 13-20 complete 1 snatch 85-95%
08.24.2021
WOD
#justabar
8:00 AMRAP
4 bent over rows
4 reverse curls
4 strict press
4 reverse lunges
07.21.2021 "The Chief"
WOD
The Chief
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
07.07.2021
WOD
"Tripled Up"
3 sets for Time
3 rounds
4 strict pull ups
8 push ups
12 air squats
Rest 2:00
06.28.2021
Test SEVEN: The Chipper
For Time
75/60 cal row
60 anchored feet sit ups or GHD sit ups
50/40 cal row
50 alternating single arm devil's press 50/35 35/20
25/20 cal row
40 single arm DB thrusters 50/35 35/20
*25:00 Time Cap
06.22.2021
Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups