workout of the day
10.15.2022 Partner WOD
WOD
"Small Pieces"
with a partner for time
split the wod however you want in any order
120 power cleans 135/95 115/75 95/65
90 box jumps 24/20"
60 burpee pull ups -use a box to jump for the pull up to scale
30 C2B pull ups or banded strict pull ups
05.13.2022
WOD
"The House"
For Time
4 rounds
3 wall walks
8 power cleans 135/95 115/75 95/65
immediately into...
4 rounds
2 muscle ups or 4 pull ups
6 power cleans 155/105 135/95 115/75
11.16.2021
WOD
"Moving on Up"
21-15-9
DB thrusters 50/35 35/20
burpees over the dumbbell
15-12-9
alternating DB snatches 50/35 35/20
wall balls 20/14
6-3-1
bar muscle ups or strict pull ups
HSPU or boxed piked hspu
08.10.2021
WOD
"Motley Crew"
21-15-9
power cleans 135/95 115/75 75/55
wall balls 20/14
after each set of wall balls, complete 8/5 strict pull ups
09.05.2020
WOD
"Cowboy"
5 rounds for time
500/425m row
5 power cleans @75%
400m run
15 box jump overs 30/24" or 24/20"
07.07.2020
WOD
"Repeat"
5:00 AMRAP
5 power cleans 135/95 115/75 95/65 or Dumbbells at home
5 thrusters
5 bar facing burpee
Rest 2:00
5:00 AMRAP
5 power cleans 115/75 95/65 75/55 or Dumbbells at home
5 thrusters
5 lateral burpee over bar
07.01.19 Team of 3
WOD
Team of 3
3 RFT
50 TTB
50 Box jump overs 24/20"
50 Power cleans
after each round all three team members run a 400m together
Round 1: 115/85 95/65 75/55
Round 2: 135/95 115/75 95/65
Round 3: 155/105 135/95 115/75