workout of the day
10.14.2020
"Thor"
From 0:00 – 3:00:
2 Rounds:
8 Chest-to-Bar Pull-ups
4 Devil’s Press (35/20#)
From 3:00 – 6:00
2 Rounds:
10 Chest-to-Bar Pull-ups
5 Devil’s Press
From 6:00 – 9:00
2 Rounds:
12 Chest-to-Bar Pull-ups
6 Devil’s Press
TIME CAP: 21:00
… Continue sequence until you no longer complete the reps in the 3:00 clock.
05.07.2020
WOD
"Black Coffee"
5 rounds
2:00work / 1:00 rest
pick up where you left off
5 cleans with whatever weight you have- one DB or two, barbell, bag, backpack
5 object facing burpee
5 thrusters with whatever weight you have
40 feet bear crawl
*if you have a barbell start round one heavy and then take off weight each round
04.30.2020
WOD
"Rocky Road"
For Time
400m run
15 thrusters 95/65 75/55 65/45
400m run
12 thrusters 135/95 95/65 75/55
400m run
9 thrusters 155/105 135/95 95/65
400m run
6 thrusters 175/115 155/105 105/75
**if you have the barbell at home, the weights are listed
**if you have a single DB you can alternate sides or use one DB in the center of your body to overhead
**dual DBs is really nice here if you have them!!
04.16.2020
WOD
5 RFT
8 DB hang snatch on the right side
16 DB overhead hollow body flutter kicks
8 DB hang snatch on the left side
200m run
Rest 1:00
sub running for shuttle runs 10 x 10m or box step/stair step ups x 20
04.03.2020
WOD
"Bucky"
6:00 AMRAP
200m run or 60 seconds jogging high knees or jumping jacks
DUs x 30
DB swings x 5
Rest 2:00
6:00 AMRAP
200m run or 60 seconds jogging high knees or jumping jacks
DUs x 30
DB thrusters x 6 (DB on the right for 3, DB on the left for 3)
03.10.2020 Test Set #2
WOD- this should be similar to Fran- go all out!
Test Set #2
3 RFT
15 Power Cleans
15 Thrusters
RX 95/65 SC 75/55 BEG 45/35
01.30.2020
WOD
18:00 EMOM
min 1-40 feet seated sled pull- add 2 plates to sleds
min 2- DB hang clean and jerk x 7 each side 50/35 35/20
min 3- 30 second table top hold
min 4- 250/220m row
min 5- 8 DB step ups 50/35 35/20
min 6- 2-3 wall walks- sub handstand walk x 25 feet
Post WOD: core
3x
:30 Hollow Hold
10 Hollow Rocks
10 V-ups