workout of the day
09.12.2023
WOD
"Lifting"
5:00 EMOM
3 power cleans @ 60%
rest 1:00
4:00 EMOM
2 power cleans @70%
rest 1:00
3:00 EMOM
1 power clean @75-80%
12.23.2022
WOD
"Queen of Hearts"
Every 4:00 for 5 sets
400m/350m row
15 DUs or 30 singles
5 deadlifts
each round the DL increases from 65%-70-75-80-85%
*record times and load*
06.02.2022
WOD
"Dragging Annie"
50-40-30-20-10
Double unders
Sit ups
after each set reverse drag the sled 50m (pylon and back)
07.12.2021
WOD
"Rollin"
14:00 AMRAP
reverse sled pull x 50m
run x 200m
kettle bell swings x 15 reps 53/35
TTB x 10 reps
HSPU x 5 reps
07.03.19 No 6:30pm Class
WOD
7mins AMRAP
Reverse Sled Drag 25m
5 Strict or Kip HSPU
Sled Push 25m
10 Kettlebell 2-arm Deadlifts
rest 3mins
7mins AMRAP
Assault Bike 15/12 Cals
12 Alternating Pistols (bodyweight)
9 push ups
*Sub Prisoner Box Step Up for Pistols today if needed
06.05.19
Primer:
4 rounds- not timed- athlete chooses load making sure to adhere to the tempo on the squats and the reverse sled drag (walking backwards while pulling the straps) should be a quick jog, not run. Add load appropriately.
8-10 reps tempo front rack KB squats 32x1
150' (pylon and back) reverse sled drag
Rest 2:00
WOD- 16:00 time cap so scale the run to 300m and the weight on the deadlift if necessary
4 RFT
400m Run
10 deadlifts 275/185 225/135 185/115
15 TTB or hanging knee raises
03.07.19
WOD
Complete as many rounds as possible, at 80-85% intensity, in 20 minutes:
50 Foot Reverse Sled Drag (heavy)- attach the straps to the small sleds- this distance is one length of the gym from the garage door to the wall ball wall.
400 Meter Row
10 Renegade Rows 35/20 20/15 *row left, row right, push up*
15 Box Jump Overs (24/20″)