workout of the day
12.15.2022
WOD
"Ceiling Fan"
21 Clean & jerks 135/95
100 DUs
21 Clean & jerks
on the minute 5 wall balls starting at 0:00
10.13.2020
WOD
"Redline"
3 rounds for time
400m run or row 500m or bike 24/20 cals
15 ground to overhead 135/95 115/75 95/65
09.29.2020
WOD
"All In"
3:00 AMRAP
5 thrusters 135/95 115/75 95/65
15 pull ups - sub ring rows or inverted pulls on a racked barbell
Rest 1:00
3:00 AMRAP
10 thrusters 115/75 95/65 75/55
10 C2B pull ups- sub banded pull ups with a 2-3 second descend (band goes across the rig in the J-hooks, stand on the band and keep a tight position)
05.01.2020
WOD
20:00 EMOM
strength work
min 1- 3-5 TGU right side
min 2- elbow to tall plank x 8/side
min 3- 3-5 TGU left side
min 4- push ups x 10