workout of the day
05.05.2023
WOD
Cinco de Mayo
For Time
1500/1250m row
50 sit ups- abmat or GHD
50 front squats 115/75 95/65 75/55
50 ring rows
1200m run
06.30.2022
WOD
"Iceman"
3 sets
9-6-3
pull ups
shoulder to overhead 135/95 115/75 95/65
rest 2:00 between sets
RX + 12-9-6-3 reps
09.01.2021
WOD
Re-Test 3
sprint test
row 250/225m
10 burpees over the rower
10 KB swings 53/35
10 burpees over the rower
row 250/225m
07.06.2021
WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles
06.03.2021
WOD
"Waiting Room"
3 sets- not timed
30m sled push- get sled to be right around your body weight (sled weighs 103#)
14 landmine push press Right
12 landmine snatch high pull Right
10 landmine Turkish sit ups Right
30m sled push
14 landmine push press Left
12 landmine snatch high pull Left
10 Turkish sit ups Left
rest 1:00-2:00
*30m- just past the yellow pylons which is 25m
**record your weight on sled and weight on landmine
04.30.2021
WOD
not for time
2 rounds
50m front rack KB carry- heavy
50 landmine oblique twist
40 landmine Z press (20/arm)
30 landmine Turkish sit ups (15/arm)
20 each side landmine snatch high pull
Rest 90 seconds between rounds