workout of the day
09.07.2023
WOD
"Step One"
partition however you like
800m run
60 clean & jerks 115/75 95/65 75/55
40 hammer strikes on tire
20 dual DB burpee box step overs 50/35 35/20
07.24.2023
WOD
"Hammer Pants"
5 rounds for time
20 hammer strikes
50m heavy farmer carry
10 push ups
Rest 1:00
09.22.2022
WOD
"Left Tackle"
For Time
30 hammer strikes
21 burpees
4 shuttle runs (25 feet is one shuttle run)
15 burpees
4 shuttle runs
9 burpees
4 shuttle runs
30 hammer strikes
07.14.2022
WOD
"Hans Solo"
20:00 EMOM
min 1- max reps hammer strikes x 45 seconds
min 2- max reps box jumps 24/20" x 45 seconds
min 3- power cleans x 4 reps starting at 60% and building load each round
min 4- rest and change weights
08.19.19
WOD
Station One: 3:00 AMRAP
sandbag over the bar- bar should be about sternum height 100/80/70/50- Rogue or wreck bags
Rest 1:00
Station Two: 3:00 AMRAP
Tire flips for reps
Rest 1:00
Station Three: 3:00 AMMAP (as many meters as possible)
Farmer Carry for distance 53/35 KBs or DBs each hand
Rest 1:00
Station Four: 3:00 AMRAP
Hammer strikes for reps- striking the largest tire only
06.15.19 Bring A Friend Day
WOD:
4 Rounds *score is total reps
1:00 max reps ball slams
:30 Rest
1:00 max reps shuttle run (10m one direction)
:30 rest
1:00 max reps hammer strikes
:30 rest
1:00 KB swings 53/35
1:00 Rest