workout of the day
03.11.2023 Partner WOD
WOD
"Batman and Robin"
with a partner- you go, I go style (partner must complete a full round before switching)
10 rounds
6 power cleans
6 front squats
6 shoulder to overhead
Weights: 135/95 115/75 95/65
then
100 cals row or 80 cals bike
then
10 rounds
6 power snatch
6 overhead squats
6 alternating back racked lunges (3/side)
Weights: 115/85 95/65 75/55
01.01.2022 New Year's Day 8,9, and 10am
WOD
"New Year's Day Throwdown"
Team of 3
each person completes 5 rounds switching off each minute
15:00 EMOM
5 thrusters 95/65 75/55 45/35
5 TTB or hanging knee raises
max cals bike
Part 2
12:00 time cap- each person lifts their heaviest complex
Complex
1 snatch
1 hang snatch
1 overhead squat
*snatch can be squat or power
*team score is total of the 3 max lifts
08.27.2021
WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55
01.23.2021
WOD
"Jam" from the Jam Method
For Time
every 2:00, starting at 2:00, complete 4 bar facing burpees
20 burpees
30 OHS
30 power snatch
30 front squats
30 push press
30 hang squat cleans
20 burpees
RX 115/75
IN 95/65
SC 75/55
07.24.2020
WOD
"Rent is Due"
5 rounds for time
alternating DB snatch x 10 reps (5/side)
OHS with barbell x 10 95/65 75/55
box jumps x 10 24/20"