workout of the day
10.06.2023 Hero WOD "The Seven"
WOD
The Seven -Time Cap 36:00
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
06.21.2023 Hero WOD Holleyman
WOD - Time cap 30:00
Holleyman
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
05.06.2023 Partner WOD
WOD
"Crusher"
Partners- you go, I go
22 rounds
1 bar muscle up/1 chest to bar/1 strict pull up
1 deadlift 315/225 265/185 225/155 185/125
2 HSPU or piked on a box hspu
then
22 rounds
1 power clean 225/135 185/115 155/105 115/80
3 bar facing burpees
5 V-ups
01.21.2023 Partner WOD
WOD
"The Macho Man does Gymnastics"
partner workout
alternating rounds
20 rounds- 10 of each part for each person
Part A
5 HSPU or piked from a box
3 Burpee C2B pull up or burpee pull up
1 Devil's press 50/35 35/20
Part B
Macho Man Complex
3 Power Cleans
3 Front Squats
3 Push Jerks
135/95 115/75 95/65
11.25.2022 7am and 8:30am ONLY
WOD
"The 12 Days of Thankfulness"- brought to you by Invictus
1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)
11.18.2022 Member of the Month- Meredith
WOD
"Mere Bear"
400m run
then
5 rounds
3 pull ups
4 TTB
5 HSPU
20 double unders
400m run
then
75 hang power snatches 45/35
every break is a 15 second rest
For total time
08.15.2022
WOD
"Camp Randall"
4 rounds for time
15/10 cals row
8 HSPU or piked box hspu
5 hang power cleans 135/95 115/75 95/65
rest 45 seconds
*record each set*