workout of the day
11.25.2022 7am and 8:30am ONLY
WOD
"The 12 Days of Thankfulness"- brought to you by Invictus
1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)
08.28.2020
WOD
"Complex"
20:00 AMRAP
200m Run
1 Curtis P (1 Power Clean + 1 Lunge/Side + 1 Push Press) 96/65 75/55
1 Man Maker (1 Push Up + DB Row + 1 Push Up + 1 DB Row + 1 Squat Clean Thruster) 40/30 35/20 25/15
*Add 1 rep to each every round
ex. 200m Run, 1 Curtis P, 1 Man Maker. 200m Run 2 Curtis P’s, 2 Man Makers, 200m Run 3 and 3 and so on
05.05.2020
WOD
"One Around"
For Time
10 man makers* check notes
20 DB deadlifts
30 alternating DB snatch
40 single arm overhead walking lunges- 20 each side
50 DB swings
02.14.2020
WOD
Buy In: 9 man makers 50/35 35/20
21-15-9
clean & jerk 95/65 75/55
pull ups- sub banded strict pull ups
