workout of the day
11.03.2023
WOD
"Gimme, Gimme, Gimme"
For Time
10-8-6-4-2
Clean & Jerk 135/95
TTB
then
20/18 cals bike
then
5-4-3-2-1
Clean & jerk 155/105
strict pull ups
then
10/8 cals row
10.10.2023
WOD
"Paid"
Every 5:00 for 4 sets
8 snatch (power or squat) 115/75 95/65 75/55
5 burpee box jump overs
Run 200m
5 burpee box jump overs
8 snatch
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
09.08.2023
WOD
part one
Bag it 10
every 2:00 for 12:00
100 feet sandbag bear hug carry- as heavy as possible
part two
Press it 20
2 rounds for time
20 push press 95/65 75/55 45/35
40 DUs or speed steps or 80 singles
08.04.2023
WOD
"Third Place"
7:00 AMRAP
8 push press 135/95
10 deadlifts 135/95
12 abmat sit ups
07.19.2023
WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex 135/95 115/75 95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence)
load is your choice- be able to complete 50m unbroken!