workout of the day
09.15.2023
WOD
"Jump Ball"
11:00 AMRAP
10 wall balls 20/14
5 box jumps 24/20"
1,2,3,4... burpee pull ups
keep adding reps of burpee pull ups until time expires
11.01.2022
WOD
"The Great Pumpkin"
Every 3:00 for 5 sets
21/16 cals row
12 sandbag squats 150/100/70/50
9 kipping handstand push ups
12.14.2021
WOD
"Shot in the Dark"
10 rounds for time
4 bar facing burpees
3 hang squat clean
2 front squat
1 thruster
RX 135/95 INT 115/75 SC 95/65
06.02.2020
"Double Trouble"
For Time
*lifts can be power or squat*
15 snatch @40% 1 RM
30 cleans @ the same weight as your snatch
20 Cossack squats @ 30x1
10 snatch @ 50% 1 RM
20 cleans @ the same weight as your snatch
20 Cossack squats @ 30x1
5 snatch @ 55-60% 1RM
10 cleans @ same weight as your snatch
20 Cossack squats @ 30x1
At home
16 alternating DB snatch
30 hang power cleans
20 Cossack squats
10 alternating DB snatch
20 hang power cleans
20 Cossack squats
6 alternating DB snatch
12 hang power cleans
20 Cossack squats