workout of the day
11.24.2023
WOD
Two Cheers for Thanksgiving
For Time
10 calories
2 clean & jerks 135/95 115/75 95/65
10 cals
3 burpee box jumps 24/20"
2 clean & jerks
10 cals
4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat
11.10.2023
WOD
"Dead Walking 6"
6 rounds for time
9 deadlifts 225/155 185/125 155/105
100 feet farmer carry heavy (25 feet= 1 rep)
11.08.2023
WOD
"Pulled Over"
18:00 EMOM
min 1- 15/12 cals row
min 2- 8 burpee box jump overs 24/20"
min 3- 2 rope climbs
10.27.2023
WOD
"Barbell Love"
4 sets of
12 shoulder to overhead
6 front squats
3 clusters
Rest 1:00
115/85 95/65 75/55
10.26.2023
WOD
"Material World"
13:00 AMRAP
10 single DB box step ups 50/35 35/20 24/20"
8 burpee over bar
6 deadlifts 225/155 185/125 155/105
10.11.2023
WOD
20:00 EMOM
"Wake Up in Beastmode"
min 1- 12 dual DB walking lunges 50/35 35/20
min 2- 50 DUs
min 3- max BMU or C2B or pull ups
min 4- rest
*record gymnastics reps*
10.06.2023 Hero WOD "The Seven"
WOD
The Seven -Time Cap 36:00
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups