workout of the day
01.14.2023 Partner WOD
WOD
"The 40s"
With a partner complete as many rounds as possible in 30 minutes
40 Calorie Row/Bike/Ski
then:
Round 1: 40 Power Clean
Round 2: 40 Front Squat
Round 3: 40 Power Clean and Jerk
Round 4: 40 Hang Squat Clean
Round 5: 40 Squat Clean Thruster
Teams will start each round with a 40 calories on the cardio equipment of their choice.
One partner works while the other rests
Barbell Recommendations
RX 135/95
Intermediate 115/75
Scaled 95/65
05.11.2022
WOD
"Believe in Me"
6 sets for time
200m run
8 pull ups
6-5-4-3-2-1 hang squat cleans
RX
6 reps @ 135/95
5 reps @ 155/105
4 reps @ 185/125
3 reps @ 205/135
2 reps @ 225/155
1 rep @ 245/165
INT
6 @ 75/55
5 @ 95/65
4 @ 115/85
3 @ 135/95
2 @ 155/105
1 @ 165/115
SC
6 @ 45/35
5 @ 75/55
4 @ 95/65
3 @ 115/75
2 @ 125/85
1 @ 135/95
04.09.2022 Partner WOD
WOD
"Smooth Operator"
with a partner
30:00 AMRAP
200 DUs or 400 single unders
50 power cleans 115/85
40 box jumps 24/20"
30 hang squat cleans 115/85
20 burpees
10 clusters 115/85
12.22.2021
WOD
build to your heaviest complex in 15:00
1 deadlift
1 power clean
1 squat clean
1 hang squat clean
1 split jerk
09.10.2021
WOD
"This is How We Roll"
every 4:00
run 400m
5-4-3-2-1 clean
build to a heavy clean
"This is How We Rock"
300 Double Unders or 500 Single unders
@0:00 and every 1:00 after, 5 push ups
Time Cap 10:00
07.09.2021
WOD
"1979"
For Time
9-15-21
calories rowing
shoulder to overhead 75/55 45/35
directly into
21-15-9
hang cleans 115/75 95/65
dips- box or ring