workout of the day
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
06.06.2023
WOD
Barbell EMOM 12:00
min 1- 10 S2OH
min 2- 10 hang power clean
min 3- 10 font squats
*choose a weight so you can do each minute unbroken
07.12.2022
WOD
"Leia"
AMRAP 10:00
Run 200m
9 C2B pull ups or 9 kipping pull ups or 5 strict pull ups
6 HSPU or piked box hspu
09.02.2020
WOD
"Checkmate"
3 rounds
8 deadlfts 155/105 115/85 95/65
7 hang power cleans
6 front squat
Farmer Carry 50m heavy-ish
2 rounds
7 deadlifts
6 hang power cleans
5 front squats
Farmer Carry 50m
1 round
6 deadlifts
5 hang power cleans
4 front squats
Farmer Carry 50m
06.22.2020
WOD
"I know how chaos starts"
For time
27 burpees
12-9-6
power cleans 115/75 95/65
push press 115/75 95/65
21 burpees
6-9-12
power cleans
push press
15 burpees
04.03.2020
WOD
"Bucky"
6:00 AMRAP
200m run or 60 seconds jogging high knees or jumping jacks
DUs x 30
DB swings x 5
Rest 2:00
6:00 AMRAP
200m run or 60 seconds jogging high knees or jumping jacks
DUs x 30
DB thrusters x 6 (DB on the right for 3, DB on the left for 3)
