workout of the day
10.29.2023 Swim WOD
16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up
08.02.2023
WOD
"Single Double"
4 rounds each for time
250m row
10 DB bench press 70/50 50/35 35/20
200m run
15 goblet squats 70/50/35/20- grab a kettlebell for these
Rest 2:00
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.
11.11.2022 Hero WOD
WOD
"Weston"
modified- reduced the rounds and added weight to the DB
3 rounds for time
1000 meter Row
200 meter Farmer Carry 50/35
50 meter Waiter Walk, Right Arm 50/35
50 meter Waiter Walk, Left Arm 50/35
10.25.2022
WOD
"English Bulldog"
For Time
5-4-3-2-1
deadlifts
70-75-80-85-90% of your max
1-5 reps choice gymnastics
10.04.2022
WOD
"Monster Cookie"
For Time
25-20-15
cals row
S2OH 95/65 75/55 45/35
2:00 Rest
20-15-10
cals row
S2OH 115/85 95/65 75/55
2:00 Rest
15-10-5
cals row
S2OH 135/95 115/75 95/65
12.09.2020
WOD
"EMOM Mania"
10:00 EMOM
10 DB snatch + 10-30 DUs or practice with DUs
OR 5 reps barbell snatch at your 70% + 10-30 DUs
rest 2:00
10:00 EMOM
10 goblet squats + 5 sit ups
OR 10 front squats @ your snatch weight + 5 sit ups
rest 2:00
10:00 EMOM
10 weighted step ups + 3-6 push ups
OR 10 weighted step ups with a racked barbell + 3-6 push ups or pull ups