workout of the day
03.23.2023
WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
06.11.2021
WOD
"Listen Up"
13:00 AMRAP
1 rope climb or 3 strict pull ups
3 squat snatch 135/95 95/65 75/55
15 skaters in total
300m run
03.11.2021
WOD
"Just Sitting Around"
8-10-12-14-16-18
hollow rocks
wall sit x 2 (8 reps= 16 second wall sit)
200m row sprint
Rest 1:00
01.15.2021
WOD
Open 13.2
10:00 AMRAP
5 shoulder to overhead 115/75 95/65
10 deadlifts 115/75 95/65
15 box jumps 24/20"
11.04.2020
WOD
"Double Bubble"
every 4:00 for 4 sets
10 pistols- 5 each side or touchdown squats or feet together squats
10 slam balls
10 hollow rocks
15/12 cals bike or 20/15 cals row or Run 300m (out the right side and around the building to the front door)
10.12.2020
WOD
"Fast and Furious"
5:00 AMRAP
2-4-6-8-10...
DB hang squat cleans 50/35 35/20
5 cals bike or row
directly into....not for time
3 rounds
20 hollow rocks
10 kip swings on pull up bar
*if not ready to kip swing, then hollow hold on pull up bar for max time
06.11.2020
WOD
"Qualifier"
For Time- move directly into the next three rounds
3 rounds
5 push ups
5 power snatch @50-60%
3 rounds
15 deadlifts at snatch weight
30 air squats
3 rounds
5 push ups
5 power snatch @50-60%