workout of the day
01.21.2023 Partner WOD
WOD
"The Macho Man does Gymnastics"
partner workout
alternating rounds
20 rounds- 10 of each part for each person
Part A
5 HSPU or piked from a box
3 Burpee C2B pull up or burpee pull up
1 Devil's press 50/35 35/20
Part B
Macho Man Complex
3 Power Cleans
3 Front Squats
3 Push Jerks
135/95 115/75 95/65
11.22.2021
WOD
"Forget About Me"
EMOM 24
min 1- seated hand over hand sled pull x 45 seconds
min 2- weighted box step ups x 12
min 3- pull ups x 6
min 4- macho man complex x 45 seconds 115/75 95/65 75/55
*macho man = 3 power cleans + 3 front squats + 3 jerks
pick up on the complex where you left off each round. Record the total reps for your score.
09.22.2020
WOD
"Oh Yah"
20:00 E2MOM
min 1- macho man complex
min 2- gymnastics skill or movement of choice
macho man complex- build load
3 power cleans
3 front squats
3 jerks