workout of the day
08.20.21021
WOD
"Bring the Pain"
6 rounds for time
200m row
clean & jerk*
8 burpee over bar
reps for C&J= 18-15-12-9-6-3
weight
RX 95/65 135/95 155/105 165/115 185/125 205/135
INT 75/55 95/65 115/75 135/95 155/105 165/115
SC 65/45 75/55 95/65 105/75 115/85 135/95
06.24.2021
WOD
"Knee Deep"
every 4:00 for 4 rounds
sled pull 50m (pylon and back) with 2-3 plates added to sled
push press x 15 reps 115/75 95/65 75/55
DUs x 30 reps or 60 single unders
01.22.2021
WOD part 1
"Repair"
2-4-6-8-10
KB crush grip floor press
KB swings
then
2-4-6-8-10
pronated body rows- racked barbell- inverted row
anchored feet sit ups
WOD part 2
"Move Up"
10:00 EMOM
build load in the complex
1 thruster
1 front squat @22X1
2 front squats @2X11