workout of the day
01.21.2022
WOD
"Stomp"
3 rounds for time
10 front squats 185/135 155/105 115/75 95/65
15 C2B pull ups or 15 pull ups or banded pull ups
50 DUs or 100 single unders
04.02.2021
WOD
"Shorty"
11:00 AMRAP
5 power cleans 115/75 95/65 75/55
5 front squats 115/75 95/65 75/55
10 DUs or 20 single unders
10 power cleans
10 front squats
20 DUs or 40 single unders
*keep adding 5 reps and 10 DUs to each round until time expires
12.24.2020
WOD
"20th Century"
every 5:00 for 3 sets
7 snatch (power or squat) 115/75
5 snatch 135/95
3 snatch 155/105
1 snatch 165/115
WOD
12:00 AMRAP
5 goblet Cossack squats right side
10 tall kneeling windmill right side https://youtu.be/wUDvYP0U9Yg
30 second extended plank hold
5 goblet Cossack squats left side
10 tall kneeling windmill left side
30 second hamstring plank https://youtu.be/3at9ULJrx1U
12.02.2020
WOD
"Chasing Amy"
8:00 AMRAP
3,6,9,12...
Clean & jerk 135/95
burpee + 10' shuffle = 1 rep
At home
8:00 AMRAP
3,6,9,12..
DB clean + push press
burpee + 10' shuffle = 1 rep
08.31.2020
WOD
"Ice Cube"
For Time
1 mile run
at the 12:00 on the clock
complete 4 RFT
5 power snatch 135/95 115/85 95/65
15 wall balls 20/14
30 DUs or 60 singles