workout of the day
09.26.2023
WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats 150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run
07.27.2023
WOD
"You have Rest!"
24:00 EMOM
min 1- 15 wall balls 20/14
min 2- 8 chest to bar pull ups/pull ups/4 eccentric pull ups
min 3- 14/12 cals bike
min 4- rest
04.07.2022
WOD
"Cranked Up"
3 RFT
15/12 cal bike
6 C2B pull ups or pull ups
15/12 cal row
10 burpees
15 thrusters 45/35
6 pull ups or ring rows
Rest 2:00
record each round
09.07.2021
WOD
"Orange Crush"
5 rounds for time
12 power cleans 135/95 115/75 95/65
9 TTB or hanging knee raises
6 front squats
3 bar muscle up or 3 c2b pull ups or 3 strict pull ups
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