workout of the day
09.17.2021
WOD
"Joker"
with a partner
20 rounds for time
100m run
4 burpees
6 pistols or 6 touchdown squats (3 each side)
Each person needs to complete one full round before switching
07.27.2020
WOD
"Raspberry"
Every 8:00 for 32:00
Run 500m- all around the building plus the 100m fence and back
12 HSPU or sub box piked hspu
200m farmer carry- moderate load so you don't have to drop many times
40 second hold- users choice (plank, handstand, squat, L-sit, lunge, pistol)
03.14.2020 Bring A Friend Day- partner wod
Bring A Friend Day
Make up Strength/Skill
WOD: Partners
5 rounds each person- relay style
*one works through entire round while the other holds
15 KB sumo deadlifts 70/53
10 slam balls 30/20
5 goblet squats 53/35
*hold per round:
a. squat hold
b. plank hold
c. wall sit
d. hollow hold
e. handstand hold