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
10.02.2023
WOD
"Must Have"
14:00 AMRAP
15/12 cal row
5 power clean & jerks 185/125
15 pull ups
30 DUs
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
03.18.2023 Partner WOD
WOD
"Individual Medley"
Team of 2
30 rounds for time
3 bar facing burpees
3 deadlifts 225/155 185/125 135/95
Rest 3 minutes
20 rounds for time
3 chest to bar pull ups or pull ups
3 power clean & jerk 135/95 115/75 95/65
Rest 3 minutes
10 round for time
3 bar muscle ups or chest to bar pull ups or ring rows
3 power snatch 135/95 115/75 75/55
01.14.2023 Partner WOD
WOD
"The 40s"
With a partner complete as many rounds as possible in 30 minutes
40 Calorie Row/Bike/Ski
then:
Round 1: 40 Power Clean
Round 2: 40 Front Squat
Round 3: 40 Power Clean and Jerk
Round 4: 40 Hang Squat Clean
Round 5: 40 Squat Clean Thruster
Teams will start each round with a 40 calories on the cardio equipment of their choice.
One partner works while the other rests
Barbell Recommendations
RX 135/95
Intermediate 115/75
Scaled 95/65
12.02.2022
WOD
"Strong Start"
12:00 AMRAP
3 bar muscle ups or 3 C2B pull ups or 3 pull ups
10 power clean & jerk 115/75 95/65 75/55
15/12 cals row
07.18.2022
WOD
"Advance"
Last Chance Qualifier workout 3
Time cap 15:00
1,2,3,4,5,6,7,8,9,10 reps
clean & jerk
shuttle runs 50 feet (25 feet out and back)
RX 155/105
INT 115/85
SC 95/65