workout of the day
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
07.05.2022
WOD
"Freedom"
For Time
4 rounds
15 cal row
5 squat cleans 155/105 115/85 95/65
rest 1:00
3 rounds
10 cal row
5 squat cleans 135/95 95/65 75/55
100' shuttle run (25 feet increments)
05.19.2020
WOD
"Radar"
400m run
9-12-15
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell
800m run
15-12-9
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell
400m run