workout of the day
09.28.2023
WOD
"Scrambled Eggs"
10:00 AMRAP
3 bar/ring muscle ups or 6 dips (box, banded, or ring dips)
4 wall walks
5 shuttle runs, 1= out and back 25'
08.15.2023
WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar 150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00
03.13.2023
WOD
"Butterfly"
5 rounds for time
1 rope climb
5 power cleans 155/105 135/95 115/75
30 DUs or 30 speed steps counting right foot only
08.25.2021
WOD
"Award Tour"
5 rounds for time
6 hang power cleans 155/105 135/95 115/75
5 strict HSPU or box piked hspu to an abmat
6 deadlifts 155/105 135/95 115/75
12.04.2020
WOD
"Lift Up"
20 Turkish Get Ups for time- use 53/35 if you can, scale load as needed but I want a challenge where you will take 6-8:00 to finish the reps
Finisher
3 sets
30 second DB leg lowering
10 Cossack squats (5/side)
20 plank DB pull thrus (10/side)
30 seconds hollow hold- add a DB for extra challenge
10 wide stance DB Romanian deadlifts
20 tall plank knee to elbow (10/s)
rest 1:00
11.06.2020
WOD
"Air Walker"
3 rounds for time
20 single DB front squats 50/35 35/20
15 HSPU or sub pike from a box
10 single arm devil's press - 5/side 50/35 35/20
05.29.2020
WOD
"It's so short, it's almost over!"90 seconds AMRAP 6 sets - Rest 60 seconds and pick up where you left off
2 alternating single arm devil's press
10 air squats
4 alternating single arm devil's press
15 air squats
6 alternating single arm devil's press
20 air squats
keep adding 2 reps devil's press and 5 reps air squats