workout of the day
11.21.2023. Member of the Month
WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side
11.14.2023
WOD
"Saddle Up"
Every 4:00 for 16:00
25 DUs or speed steps
10 pistols (5 each side)
8 pull ups
4 hang power snatch 115/85 95/65 75/55
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
05.08.2023
WOD
"Running Free"
3 rounds for time
800m run
12 wall balls 20/14
6 power cleans 155/105 135/95 115/75
10 alternating pistol squats or progressions
09.29.2022 Partner WOD
WOD
"Strip Sack"
20 rounds with a partner
you go, I go by round
100m run
4 burpees
6 pistols or pistol progressions
06.04.2022 Partner WOD
WOD
"You go, I go"
8:00 AMRAP
5 deadlifts 185/125 135/95 115/75
5 burpee box jump overs 24/20"
10 lunges or pistols
Rest 2:00
12:00 AMRAP
2 wall walks
8 single arm devil's press 50/35 35/20
12/10 cals bike
02.01.2022
WOD
Triple Tuesday
9:00 AMRAP
3 bar muscle ups/pull ups
6 TTB or hanging knee raises
9 air squats