workout of the day
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
10.19.2023
WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75 95/65 75/55
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
09.22.2023
WOD
"How Country Feels"
For Time
4 rounds
8 power snatch 95/65 75/55 55/45
10 bar facing burpees
Rest 2:00
4 rounds
8 power clean & jerk 95/65 75/55 55/45
10 bar facing burpees
09.06.2023
WOD
"Leaps and Bounds"
16:00 EMOM
min 1- 100m run
min 2- 8 power snatches 95/65 75/55 45/35
min 3- 4/2 BMU or 8 ring rows
min 4- rest
07.11.2023 Hero WOD
"The Kabul Thirteen"
For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.