workout of the day
11.21.2023. Member of the Month
WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side
11.01.2023
Strength
Super set 3 rounds
Single leg Landmine RDLs x 8/side @20X1. https://youtu.be/_FggCDeGW4E
Landmine Cossacks x 8/side @20X1. https://youtu.be/PnBI0wLBZIg
Bar muscle up drills
https://youtube.com/shorts/1i_9pKGdavk?feature=share
https://youtube.com/shorts/5Hfj7axkFNc?feature=share
https://youtube.com/shorts/6TcIiHXBAjc?feature=share
WOD
"Nothing is Fine, I'm torn"
EMOM 24:00
min 1- 13/10 cals bike
min 2- 5 deadlifts + 5 box jumps 225/155 185/125 155/105 24/20"
min 3- 3 bar muscle ups/C2B pull ups/ ring dips
06.22.2023
WOD
"Townsend"
AMRAP 8:00
12/10 cal bike
5 deadlifts 155/105
3 hang power cleans 155/105
1 jerk 155/105
Rest 2:00
take 5:00 to find max lift of the complex
1 deadlift
1 hang power clean
1 jerk
05.23.2023
WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry
05.10.2023
WOD
"Bend and Snap!"
every 4:00 for 20:00
5 deadlifts @70-75% -or a manageable load for TNG
25 feet handstand walk or 3 wall walks
05.09.2023
WOD
"Teresa's List"
For Time
50 burpee box jump overs 30/24"
every 1:00 starting at 0:00 complete 5 TTB
05.06.2023 Partner WOD
WOD
"Crusher"
Partners- you go, I go
22 rounds
1 bar muscle up/1 chest to bar/1 strict pull up
1 deadlift 315/225 265/185 225/155 185/125
2 HSPU or piked on a box hspu
then
22 rounds
1 power clean 225/135 185/115 155/105 115/80
3 bar facing burpees
5 V-ups