workout of the day
06.09.2023
WOD
"3 Minute Drill"
15:00 EMOM
min1- box jumps x 10 reps 24/20"
min 2- ring rows x 12 reps
min 3- squat snatch x 2 @75-80%
07.26.2022
WOD
"Buzzin"
Every 1:30 for 4:30
15 thrusters 95/65 75/55
Rest 1:00
Every 1:30 for 4:30
12 thrusters 115/75 95/65
Rest 1:00
Every 1:30 for 4:30
9 thrusters 135/95 115/75
07.06.2022
WOD
"Independence"
For Time
10 power snatch 135/95 115/75 75/55
20 box jump overs 24/20"
40 DB hang clean & jerk - dual DBs 35/25 20/15
Rest 2:00
40 DB hang clean & jerk
20 box jump overs
10 power snatch
12.21.2021
WOD
"Black Balloon"
12:00 AMRAP
3 power snatch 155/105 115/75 75/55
6 HSPU or box pike HSPU
9 TTB or hanging knee raises
11.12.2021
WOD
2k row for time
Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows
09.15.2021
WOD
"Follow You Down"
15:00 EMOM
min 1- box jump overs x 10 24/20"
min 2- TTB x 8 reps or hanging knee raises
min 3- squat snatch x 3 build load starting at 60%
03.25.2021
WOD
"Clean Rolls"
3:00 AMRAP
9 power cleans 95/65
7 hand release T-push ups
5 candlestick roll ups
2:00 Rest
3:00 AMRAP
7 power cleans 115/75
5 HSPU
3 strict pull ups or bar muscle ups