workout of the day
09.25.2023
WOD
"Second and Three"
Every 3:00 for 5 sets
Run 200m
handstand walk x 25 feet or scooter walk x 50 feet
snatch x 3 reps @ 70% you can do power or squat
08.31.2023
WOD
"Wheels Up"
12:00 AMRAP
8 single DB box step ups 24/20" 50/35 35/20
10 DB snatch 50/35 35/20
12/10 cals bike
05.10.2023
WOD
"Bend and Snap!"
every 4:00 for 20:00
5 deadlifts @70-75% -or a manageable load for TNG
25 feet handstand walk or 3 wall walks
03.29.2023
WOD
"Quarters Like"
9 front squats 185/135
4 x 25' handstand walk or 6 x 25' scooter walk
15 front squats155/105
15 HSPU or piked on a box
21 front squats 95/65
21 hand release push ups
12.20.2022
WOD
"Push Pull"
For time
60 single arm DB hang clean & jerk 50/35
40 DB step ups 24/20"
75 feet handstand walk or 150 scooter walk
10 strict pull ups
Extra Christmas Challenge
2:00 KB front rack hold- heavy
2:00 KB front rack wall sit hold- moderate
2:00 KB front rack tall kneeling to standing- light
12.19.2022 Member of the Month
WOD
"Holy Trinity"- Member of the Month Trinity S.
For Time
7-7-7
power clean, front squat, thruster 115/85
Rest 1:00
6-6-6
power clean, front squat,, thruster 135/95
Rest 1:00
5-5-5
power clean, front squat, thruster 155/105
Rest 1:00
complete 20 burpee box jump 24/20"