workout of the day
10.21.2022
WOD
"Chicken Fried"
18:00 AMRAP
100 feet farmer carry
30/22 cals bike
5 wall walks
30/22 cals row
60 second plank hold
02.08.2022
WOD
Triple Tuesday
9:00 AMRAP
3 thrusters 95/65 75/55 45/35
6 front squats 95/65 75/55 45/35
9 bar facing burpees
01.15.2022 Team of 3
WOD
Teams of 3
"Ride the Wave"
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125
08.06.2021 Partner WOD
WOD
"We are Together"
17:00 AMRAP
with a partner
200m farmer carry with KBs- divide
30 second handstand hold- same time
20 sandbag over the barbell- chest height- total for partners
20 tire flips- total for partners
60 second plank hold- same time
03.08.2021
WOD
"Getting Chores Done"
4 rounds for time
row 15 cals
30 second plank hold- option hold on rings
10 alternating box step ups with single DB 50/35 35/20
100 feet farmer carry 50/35 35/20- using 2 DBs
04.04.2020
WOD
"Spring Ahead"5RFT12 DB sumo deadlifts
8 DB hang cleans
6 DB front squats
30 second plank hold
*add 2 reps to each DB movement per round
03.18.2020 WOD + At Home
WOD
15:00 EMOM
min 1- 3 back squats @ 70-75% @ 13x1
min 2- 1-5 strict pull ups or ring muscle ups
min 3- 5- 10 push ups