workout of the day
12.31.2022
Happy New Year 2023!
For Time
10 deadlifts
9 power cleans
8 power snatches
27 Toes to bar - sub hanging knee raises
95/65 75/55 45/35
And then,
8 deadlifts
7 power cleans
6 power snatches
21 Pull ups - sub ring rows
115/75 95/65 65/45
And then,
6 deadlifts
5 power cleans
4 power snatches
15 Chest to bar - sub pull ups- banded
135/95 115/75 75/55
And then,
4 deadlifts
3 power cleans
2 power snatches
9 Bar muscle ups- sub strict pull ups or ring dips
155/105 135/95 95/65
11.20.2021 Partner WOD
WOD
"Heartache"
with a partner
8 rounds for time- split however you like
10 front squats 185/135 155/105 135/95 115/75
20 TTB or hanging knee raises
50 DUs or 100 single unders
04.16.2021
WOD
"Make my Day"
3 rounds for time
15 hang power cleans 135/95 115/75 95/65
10 TTB or sub hanging knee raises
5 devil's press 50/35 35/20
02.25.2020
WOD
15:00 AMRAP
10 box jumps 24/20"
30" handstand walk or 30 second handstand hold
10 TTB or hanging knee raises
30' handstand walk or 30 seconds handstand hold
01.08.2020
WOD
21-15-9
OHS 95/65 75/55 45/35
box jump overs 24/20"
TTB or hanging knee raises or tuck ups