workout of the day
10.09.2023. Partner WOD
WOD
"Row My Boat!"
with a partner switching by round
20 rounds for max calories
50 seconds work, 10 seconds transition
09.25.2023
WOD
"Second and Three"
Every 3:00 for 5 sets
Run 200m
handstand walk x 25 feet or scooter walk x 50 feet
snatch x 3 reps @ 70% you can do power or squat
06.30.2023
WOD
"UP Down"
For Time
1,2,3,4,5,6,7,8,9,10
power snatch 95/65 75/55 45/35
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"
06.23.2020
WOD
"Power Ball"
7:00 AMRAP
15 DUs
10 walking lunges- 5/side
5 power snatch @55-65%
Rest 2:00
7:00 AMRAP
4 bent over rows- use the same weight as snatch
8 wall balls
12 sit ups
04.21.2020 Super Set Day!
Super Set Three - HIIT workout
5 rounds of 30 seconds work, 30 seconds rest (20:00)
1. criss cross squats- "criss cross" your feet as you hop up between each squat
2. single leg deadlift to hop- perform a single leg deadlift and drive up explosively
3. froggers- jump back in with feet wide and knees pushed out
4. speed skaters- land softly and sit your hips back as you tap the floor
03.06.2020
WOD
4 RFT
4 squat snatch 135/95 115/75 95/65
15 cal row
4 thrusters 135/95 115/75 95/65
10 pull ups or 4 bar muscle ups