workout of the day
11.12.2022 Partner WOD
WOD
"Ringer"
with a partner- partition as desired
For Time
150 wall balls 20/14
300 DUs or 600 singles
30 ring muscle ups or 60 C2B pull ups
06.27.2022 Partner WOD
"Eva Strong"
5 Rounds for Time (with a Partner)
24 Double-Unders (together)
19 Toes-to-Bars (split)
2 Clean-and-Jerks (205/135 lb) (split)
400 meter Run (together)
06.12.2021 partner + individual
WOD
"Seven 7"
Part 1
with a partner, alternate rounds
12:00 AMRAP
7 thrusters 95/65 75/55 45/35
7 TTB or hanging knee raises
immediately into
"Jumpin with the Devil"
Part 2
for time- as individuals
20-40-60-80-100 DUs or x2 for singles
8 box jumps 24/20"
4 devil's press 50/35 35/20
04.06.2021
WOD
"Wet Floor"
15:00 EMOM
min 1- run 100m (fence and back)
min 2- wreckbag cleans x 12
min 3- 6 TTB + 25 DUs or 50 singles
12.24.19 5:30 and 9:30am classes today
WOD
Rockin' Around the Christmas Tree
with a partner- you go, I go style
partner does 5 cleans and 5 box jump overs then the other partner does 5 and 5
5-4-3-2-1
power or squat cleans 155/105 135/95 95/65
box jump overs 24/20"
then....
Santa Claus is Coming to Town
as individuals- complete the following for time
10:00 Time Cap
RX
100 DUs
21/16 cal row
15 bar muscle ups
9 squat or power snatch 155/105 135/95 95/65
Intermediate/Scaled
100 DUs or 300 singles
21/16 cal row
15 C2B pull ups/ 15 banded pull ups
9 snatch 95/65 75/55
12.16.19
WOD
11:00 ARMAP
3 power snatch 95/65 75/55
3 OHS
30 DUs or 60 singles
6 power snatch
6 OHS
30 DUs or 60 singles
9,9 12,12..keep adding 3 reps to each barbell movement until time expires
Post WOD
abduction biased hip thrusts x 20 reps x 3 sets
https://www.instagram.com/p/B35ISn7FSEQ/
