workout of the day
06.17.2022
WOD
"Skywalker"
20:00 EMOM
min 1- 2 deadlifts @ 80%
min 2- 3-5 bar muscle up or C2B pull ups or strict pull ups
05.27.2022
Gymnastics EMOM 12:00
min 1- skill 1-5 reps
min 2- 12/10 cals choice
Clean Complex
Every 1:30 for 12:00 (8 sets)
1 hang power clean
1 front squat
1 squat clean
04.22.2022
WOD
"I'm Not for Everyone"
5 rounds for time
2 bar muscle ups/ 4 C2B pullups/ 4 strict pull ups
12 power snatch 95/65
immediately into
5 rounds for time
4 C2B pull ups/4 pull ups/6 ring rows
6 power snatch 135/95
01.28.2022
WOD
"Simon Says"
2:00 window of time
9 power cleans 135/95
9 front squats
9 jerks
max reps of gymnastics choice
Rest 1:00
2:00 window of time
7 power cleans 155/105
7 front squats
7 jerks
max reps gymnastics choice
Rest 1:00
2:00 window of time
5 power cleans 185/125
5 front squats
5 jerks
max reps gymnastics choice
Rest 1:00
2:00 window of time
3 power cleans 195/135
3 front squats
3 jerks
max reps gymnastics choice
01.06.2022
WOD
"Wallflower"
3 rounds for time
22/17 cals row
16 DB alternating step ups 50/35- douible DBs
11 clean & jerks 135/95 115/75 95/65
12.20.2021
WOD
"Hot Air"
Every 4:00 for 5 sets
30 air squats
20/15 cal row
7 power cleans 115/85
12.13.2021
WOD
"Ace of Spades"
AMRAP 7:00
5 devil's press 50/35 35/20
10 DB walking lunges or reverse lunges (5 each side)
10-20-3-40 wall balls 20/14
*only thing that changes in reps is the wall balls. Add 10 reps each round*