workout of the day
06.16.2022
WOD
"Pump it Up!"
For Time
400m Run
20 power cleans 115/85 95/65 75/55
20 push jerks 115/85 95/65 75/55
400m Run
15 power cleans
15 push jerks
400m Run
10 power cleans
10 push jerks
05.09.2022
WOD
"Watch Out"
12:00 AMRAP
DB single arm clean & jerk x 20 (10 each side) 50/35 35/20
Plank DB pull thru x 10 each side https://youtu.be/Zko5x2SoQmo
DB step ups x 10 24/20"
04.21.2022
WOD
"Beach Bod"
4 rounds for time
Run 200m
15 push ups
6 sandbag squats 150/100 OR 6 front squats 135/95
04.20.2022
WOD
"Invisible"
For Time
18:00 time cap
80 DUs
40 alternating DB snatch 50/35 35/20
20 pull ups
80 DUs
30 DB hang clean & jerk 50/35 35/20
13 pull ups
80 DUs
10 single arm devil's press 50/35 35/20
6 pull ups
04.13.2022
WOD
"Extra Level"
Every 4:00 for 4 sets
Run 200m
3 burpee pull ups
6 med ball sit up and then throw to the wall 14/12-10#
9 hang power snatch 95/65 75/55
*record splits
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