workout of the day
11.25.2023 Partner WOD
WOD
"100X"
AMRAP 30
Split Reps Evenly With A Partner..
100 Double Unders or 200 single unders
40 Overhead Squats 95/65. 75/55
30 Bar Facing Burpees
20 C2B pull ups or pull ups
10 Wall Walks
11.18.2023 Partner WOD
WOD
"Rogue Invitational Like"
with a partner- you go I go
3 rounds each
25 DUs
5 power cleans 185/125
then
3 rounds each
25 DUs
5 squat cleans 185/125
then
3 rounds each
25 DUs
5 power clean & jerks 185/125
10.21.2023. Partner WOD
WOD
"In Deep"
with a partner
buy in: 60 cals bike
10 rounds- you go I go
3 C2B pull ups
6 pull ups
9 TTB
12 alternating DB snatch. 50/35. 35/20
cash out: 100 cals row
*one work, one rest on the calories and on the rounds, one person completes a full round before switching
10.14.2023. Partner WOD
WOD
"Fancy Pants"
with a partner- You Go, I Go by rounds
12 rounds for time (6 each person)
2 bar muscle up or strict pull ups
3 power cleans 185/125 155/105 115/75
4 pistols or a progression for pistols
8 burpee box jumps 24/20"
100m run
10.09.2023. Partner WOD
WOD
"Row My Boat!"
with a partner switching by round
20 rounds for max calories
50 seconds work, 10 seconds transition
10.07.2023. Partner WOD
WOD
"Dumpster Fire"
with a partner
For Time
150 dual DB power cleans 50/35
100 box jump overs 24/20"
50 dual DB box step overs 50/35
E3MOM complete 40 DUs each person
09.30.2023 Partner WOD
WOD
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry 50/35 35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35 35/20
200m farmer carry 50/35 35/20
2000m bike