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
07.19.2023
WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex 135/95 115/75 95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence)
load is your choice- be able to complete 50m unbroken!
07.11.2023 Hero WOD
"The Kabul Thirteen"
For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.
06.17.2023 Hero WOD
Tuder
For Time (with a Partner)
1 mile Run (together)
31 Push-Ups (each)
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95 lb)
3 Clean-and-Jerks (135/95 lb)
3 Front Squats (135/95 lb)
Then, perform:
31 Push-Ups (each)
1 mile Run (together)
06.05.2023
WOD
"Steady She Goes"
12 lateral burpees over bar
6 bar muscle ups or C2B pull ups or Pull ups
6 power cleans 155/115 135/95 115/75
10 lateral burpees over bar
5 BMU
5 power cleans
8 lateral burpees over bar
4 BMU
4 power cleans
6 lateral burpees over bar
3 BMU
3 power cleans
4 lateral burpees over bar
2 BMU
2 power cleans
2 lateral burpees over bar
1 BMU
1 power clean
05.12.2023
WOD
Murph Prep
10 rounds
6 pull ups
12 push ups*
18 squats
200m run
* break this up between the other movements or scale the reps accordingly*