workout of the day
08.11.2021 "Squat a Ton and Run"
WOD
"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters
One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps
04.27.2020
WOD
"Twenty Nine"
4 Rounds for Time
21 KB and DB swings
8 renegade rows- row + row + push up
04.22.2020
WOD
"Double Down"
100 DU, 50 sit ups, 400m run
80 DU, 40 sit ups, 400m run
60 DU, 30 sit ups, 400m run
40 DU, 20 sit ups, 400m run
20 DUs, 10 sit ups, 400m run
sub Double unders for singles or tape a line on the ground and perform lateral line hops
sub running- box jumps or stair jumps 50-40-30-20-10 or shuttle runs 20 x 10m pace is key on a long chipper
04.13.2020
WOD
15:00 AMRAP
5 wall walks sub piked 20 reps handstand marching from a box or 20 shoulder taps in a plank
10 get ups (reverse burpee)
15 air squats
03.13.2020
WOD
4 Sets
20/15 cals bike or 30/25 cals row
*cleans- squat or power
*round one- 9 cleans 165/125
*round two- 12 cleans 135/95
*round three- 15 cleans 95/65
*round four- 18 cleans 75/55
02.14.2020
WOD
Buy In: 9 man makers 50/35 35/20
21-15-9
clean & jerk 95/65 75/55
pull ups- sub banded strict pull ups
07.12.19
WOD
"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters
One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps