workout of the day
02.03.2022
WOD
"Rusty Ralph"
For Time
50/40 cals bike
20 burpee box jump overs 24/20"
20 dual dumbbell devil's press 50/35 35/20
12.20.2021
WOD
"Hot Air"
Every 4:00 for 5 sets
30 air squats
20/15 cal row
7 power cleans 115/85
08.06.2021 Partner WOD
WOD
"We are Together"
17:00 AMRAP
with a partner
200m farmer carry with KBs- divide
30 second handstand hold- same time
20 sandbag over the barbell- chest height- total for partners
20 tire flips- total for partners
60 second plank hold- same time
05.28.2021
WOD
"LFG!"
sprint then jog
6 rounds
25m sled push - weight of sled close to body weight
7 x wreck bag clean + lunge right + lunge left
5 x burpee over the wreck bag
Jog 400m
*each round should be 100% effort with your active recovery as the 400m jog*
**record each round**
03.30.2021
WOD
"Christine"
3 round for time
Row 500m
12 deadlifts at body weight
21 box jumps 24/20"
01.05.2021
WOD
"Triple Crown"
3 rounds for time
40 DUs or 80 single unders
30 KB swings 53/35
20 alternating DB snatch 50/35 35/20
10 HSPU -sub box piked
20 min time cap