workout of the day
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)
11.02.2023
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
10.17.2023
Strength
Back squat waves
11:00 EMOM
min 1- 3 reps @70%
min 2- 2 reps @75%
min 3- 1 rep @80%
min 4- rest
min 5- 3 reps @75%
min 6- 2 reps @80%
min 7- 1 rep @85%
min 8- rest
min 9- 3 reps @80%
min 10-2 reps @85%
min 11- 1 rep @90%
WOD
"The After Market"
For Time
50 box jumps 24/20"
25 sit ups
40 dual DB push jerks 50/35 35/20
25 sit ups
300 feet farmer carry
25 sit ups
20 dual DB box step ups
25 sit ups
09.30.2023 Partner WOD
WOD
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry 50/35 35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35 35/20
200m farmer carry 50/35 35/20
2000m bike
05.23.2023
WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry
02.27.2023
WOD
"Low Rider"
Every 5:00 for 25:00
15/12 cals bike
farmer carry x 150 feet heavy
10 TTB or V-ups