workout of the day
07.28.2022
WOD
"Screaming Trees"
18:00 Time cap
3 rounds for time
800/600m row
15 hang power snatch 95/65 75/55
100 feet farmer carry 53/35 each hand
30 double unders or 60 single unders
03.28.2022
WOD
"Who's That Lady?"
For Time
15/12 cals row
15, 12, 9, 6, 3
pull ups
push ups
sit ups
air squats
12.30.2021
WOD
"Circles"
For Time
3 rounds
20 DUs
2 wall walks
8 burpee box jump overs 24/20"
Rest 1:00
2 rounds
30 DUs
4 wall walks
10 burpee box jump overs 24/20"
Rest 1:00
1 round
40 DUs
6 wall walks
12 burpee box jump overs 24/20"
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
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