workout of the day
09.06.2022
"POWER CYCLE"
For Total Time:
-
2 Rounds of:
20 Power Snatch 95/65 75/55
200 Meter Run
-
2:00 Rest
-
2 Rounds of:
20 Power C&J 95/65 75/55
200 Meter Run
01.31.2022
WOD
"All my favorites"
For Time
200/175m row
5 thrusters 115/85
400/350m row
10 thrusters
600/500m row
15 thrusters
800/650m row
20 thrusters
01.12.2021
WOD
"Viking"
For Time
40 wall balls 20/14
40 C2B pull ups/ pull ups/ring rows
40 wall balls
OR
2 rounds
20 wall balls
20 C2B pull ups/pull ups/ ring rows
20 wall balls
OR
4 rounds
10 wall balls
10 C2B pull ups/pull ups/ring rows
10 wall balls
OR at home version
4 rounds
10 DB thrusters 20#
10 push ups
10 DB thrusters 20#
01.04.2021
WOD
"Fit in 9"
9:00 AMRAP
21 wall balls 20/14
15 deadlifts
9 burpees over the barbell
barbell recommendations
RX 225/155
Inter 185/125
Sc 135/95
At Home Version
"Fit in 9"
21 single DB thrusters
15 dual DB deadlifts
9 burpees over the DBs
08.12.2020
WOD
"Goodie Bag"
10-8-6-4-2
snatch complex 115/85 95/65 75/55
30 Double unders in between sets of snatch
**complex= snatch deadlift + hang squat snatch + OHS
01.07.2020
WOD
4 RFT
2 rope climbs
15 burpees
Post WOD- core burner
4 sets
20 second hollow rocks
20 second hollow hold
20 flutter kicks
rest 30 seconds