workout of the day
01.11.2023
WOD
"Walk the Line"
each set for time
Set one
10 DB power cleans 50/35 35/20
50 feet front rack walking lunges
5 DB burpee box step overs 24/20"
50 feet front rack walking lunges
5 DB burpee box step overs
10 DB power cleans
Rest 3:00
Set two
4 rounds for time
6 DB thrusters 50/35 35/20
12 sit ups
10.20.2022
WOD
"Wagon Wheel"
13:00 AMRAP
kettlebell swings x 10 reps
box jump overs x 5 reps 24/20"
after each round, add 5 reps to both exercises. Keep adding 5 reps until time expires
06.15.2022
WOD
"Entertain Us"
15-12-9-6-3
thrusters 115/75 95/65 75/55
TTB or hanging knee raises
100m run after each set
02.10.2022
WOD
"For Quality"
4 rounds
20 KB swings 53/35
30 abmat sit ups
10 each side Cossack squats
01.26.2022
WOD
"Lancelot"
5 rounds
2:00 AMRAP
20 cals bike
max reps air squat with vest or plate
Rest 2:00
12.31.2021 No Open Gym tonight
WOD
"2021"
15-12-9-6-3
unbroken cleans- power or squat
each set you increase weight- must remain unbroken- no dropping the barbell
12.20.2021
WOD
"Hot Air"
Every 4:00 for 5 sets
30 air squats
20/15 cal row
7 power cleans 115/85