workout of the day
11.14.2023
WOD
"Saddle Up"
Every 4:00 for 16:00
25 DUs or speed steps
10 pistols (5 each side)
8 pull ups
4 hang power snatch 115/85 95/65 75/55
10.21.2023. Partner WOD
WOD
"In Deep"
with a partner
buy in: 60 cals bike
10 rounds- you go I go
3 C2B pull ups
6 pull ups
9 TTB
12 alternating DB snatch. 50/35. 35/20
cash out: 100 cals row
*one work, one rest on the calories and on the rounds, one person completes a full round before switching
10.11.2023
WOD
20:00 EMOM
"Wake Up in Beastmode"
min 1- 12 dual DB walking lunges 50/35 35/20
min 2- 50 DUs
min 3- max BMU or C2B or pull ups
min 4- rest
*record gymnastics reps*
10.06.2023 Hero WOD "The Seven"
WOD
The Seven -Time Cap 36:00
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
10.02.2023
WOD
"Must Have"
14:00 AMRAP
15/12 cal row
5 power clean & jerks 185/125
15 pull ups
30 DUs
09.30.2023 Partner WOD
WOD
"Chip for Grip"
with a partner- you go, I go style
30:00 time cap
1000m row
200m farmer carry 50/35 35/20
100 American KB swings 53/35
50 pull ups
300 DUs or singles
50 TTB or hanging knee raises
100 alternating DB snatch 50/35 35/20
200m farmer carry 50/35 35/20
2000m bike
09.23.2023 Partner WOD
WOD
"Dumbbell Inferno"
With a partner complete as many reps as possible in 30 minutes
100' Front Rack Dumbbell Walking Lunge
90 AbMat Sit Ups
80 Dumbbell Deadlifts
70 Push Ups
60 Dumbbell Hang Power Clean
50 Pull Ups
40 Dumbbell Front Squats
30 Toes to Bar
20 Dumbbell Shoulder to Overhead
10 Synchronized Burpees