workout of the day
11.02.2023
WOD
3 rounds not for time
12 KB/DB death march steps 50/35 35/20
100 feet front rack carry
12 KB/DB suitcase reverse lunges (one weight 6 steps each side)
100 feet farmer carry
12 KB/DB pull thrus in a tall plank
Rest 1:00
02.10.2022
WOD
"For Quality"
4 rounds
20 KB swings 53/35
30 abmat sit ups
10 each side Cossack squats
05.05.2021
WOD
"Orange Slices"
For Time
12-9-6
thrusters and pull ups
then immediately into
12-9-6
OHS and HSPU
RX 95/65
INT 75/55
SC 55/45
01.25.2021
WOD
"Cheez It"
4 rounds
4 each side Turkish get ups
20 DB ceiling crunches
5 each side DB push press
10 push ups
30 second OH carry (or hold) each side
rest 1:00
12.08.2020
WOD
"Bingo Bango"
4 RFT
10 HSPU
8 deadlifts 185/125 155/105 115/75
6 hang power cleans 185/125 155/105 115/75
4 thrusters 185/125 155/105 115/75
rest 1:00
AT home version
"Bingo Bango"
6 RFT
10 DB death march
8 DB deadlifts
6 DB hang power cleans
4 DB thrusters
rest 30 seconds
12.03.2020
WOD
"Gravy"- at home
5 rounds
14 KB/DB swings
10 KB/DB SDLHP
14 KB/DB single arm thrusters
1:00 anchored sit ups
or
"Gravy"
5 rounds
14 KB swings
10 barbell SDLHP 115/75 95/65
14 barbell thrusters
1:00 cals bike
04.17.2020
WOD
"walking dead"
12:00 AMRAP
Single side DB deadlifts x 10 right
DB death march x 10 steps each side
single side DB deadlifts x 10 left
DB hang squat cleans x 10