workout of the day
04.21.2023
WOD
Frantastic
15-10-5
thrusters 115/80 95/65 75/55
chest to bar pull ups or pull ups
Rest 2:00
15-10-5
thrusters 95/65 75/55 45/35
pull ups or ring rows
03.17.2023
WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20 20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build
02.02.2023
WOD
"Pirate Flag"
15:00 EMOM
min 1- 10 cals row + 5-8 wall balls 30/20 20/14
min 2- 100 feet sandbag bearhug carry 100/70/50
min 3- 4 power cleans @70-75% max power clean
10.06.2022
WOD
"Ice Cream Sundae"
6 rounds for time
3 clean & jerk 155/105 135/95 115/75
2 deadlifts 155/105 135/95 115/75
100m run
1 round of Cindy
*Cindy= 5 pull ups + 10 push ups + 15 air squats
09.07.2022
WOD
"Row Ahead"
16:00 EMOM
min 1- row 15/12 cals
min 2- 5-8 strict pull ups
min 3- 1 barbell complex*
*Barbell complex= 8 deadlifts + 6 hang cleans + 4 jerks
RX 115/75
INT 95/65
SC 75/55
05.17.2022
WOD
"Professor X"
5 rounds for time
50m sled push- keep it light or empty- to pylon and back
12 HSPU
8 power cleans 135/95 115/75 95/65
05.05.2022
WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls
30 sit ups
20 cal row
15 push ups
15 slam balls
20 sit ups
10 cal row
15 push ups
15 slam balls