workout of the day
07.11.2023 Hero WOD
"The Kabul Thirteen"
For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.
06.22.2023
WOD
"Townsend"
AMRAP 8:00
12/10 cal bike
5 deadlifts 155/105
3 hang power cleans 155/105
1 jerk 155/105
Rest 2:00
take 5:00 to find max lift of the complex
1 deadlift
1 hang power clean
1 jerk
06.06.2023
WOD
Barbell EMOM 12:00
min 1- 10 S2OH
min 2- 10 hang power clean
min 3- 10 font squats
*choose a weight so you can do each minute unbroken
04.06.2023
WOD
"Shuttle Run Grace"
5 rounds for time
6 clean & jerk 135/95
4 shuttle runs -25 feet out and back=1 rep
05.27.2022
Gymnastics EMOM 12:00
min 1- skill 1-5 reps
min 2- 12/10 cals choice
Clean Complex
Every 1:30 for 12:00 (8 sets)
1 hang power clean
1 front squat
1 squat clean
04.25.2022
WOD
"Fast 8"
AMRAP 8:00
40 DUs or 80 SUs
12/10 cals bike or row
10 burpee box jump overs 24/20"
03.15.2022
WOD
"On Repeat"
12:00 EMOM
min 1- 1 burpee over the bar + max power cleans
min 2- 2 burpees over the bar + max power cleans
min 3- 3 burpees over the bar + max power cleans
all the way to min 12- 12 burpees over the bar + max power cleans
RX 185/125
INT/Masters 155/105
SC 115/75