workout of the day
11.09.2021
WOD
"Point Break"
9-7-5-15-12-9
front squats 135/95 115/75 95/65
TTB or hanging knee raises
09.27.2021
WOD
"Apple Pie"
3 rounds
12 wall balls 20/14
6 devil's press 35/25 30/20
Rest 2:00
then
for time
30 wall balls 20/14
18 devil's press 35/25
06.21.2021
WOD
"Unforgettable"
12-9-6
OHS 115/75 95/65 75/55
box jump overs 24/20"
400m run after each set
02.03.2021
WOD
"4th Down"
10:00 EMOM
hang squat clean + squat clean
build each minute
at 13:00 on the clock
60 wall balls for time
01.05.2021
WOD
"Triple Crown"
3 rounds for time
40 DUs or 80 single unders
30 KB swings 53/35
20 alternating DB snatch 50/35 35/20
10 HSPU -sub box piked
20 min time cap
10.01.2020
WOD
"Bar Down"
4 rounds for time
Run 200m or row 300m or bike 12/10 cals
deadlift x 15 reps 185/135
HSPU x 10
rest 2:00
*record each split and record final wod time including the rest, except for the last 2:00