workout of the day
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
11.13.2023
WOD
"Gravy"
2 rounds for time
18 power cleans
15 front squats
12 push jerks
9 power snatch
Rest 1:00
95/65 75/55 45/35
11.09.2023
WOD
"Let Me In"
Every 4:00 for 5 sets
20/14 cals row
10/8 cals bike
6 power cleans 155/105
10.28.2023
WOD
"Invisible"
with a partner- you go, I go
40 rounds for time
3 burpee pull ups
2 power cleans 155/105 135/95 115/75
1 wall walk
10.25.2023
WOD
"Salt Water"
EMOM 24:00
min 1- 3 reps heavy power cleans @ 75-85% your max
min 2- 3-8 reps strict HSPU or piked box HSPU
min 3- 13/10 cals bike
min 4- rest
10.20.2023
WOD
"Paid Again"
Every 5:00 for 4 sets
20/15 cals choice
10 power cleans 95/65 75/55 45/35
10 bar facing burpees
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