workout of the day
06.08.2023
WOD
"On The Run"
4 rounds for time
300m run
5 C2B pull ups or pull ups or ring rows
200m run
10 HSPU or push ups or dips
100m run
15 burpees to a target
04.14.2023
WOD
"Crash Course"
5 rounds for time
3 ring dips or 3 strict handstand push ups
4 power snatch
5 thrusters
suggested weight: 115/85, 95/65, 75/55
12.31.2022
Happy New Year 2023!
For Time
10 deadlifts
9 power cleans
8 power snatches
27 Toes to bar - sub hanging knee raises
95/65 75/55 45/35
And then,
8 deadlifts
7 power cleans
6 power snatches
21 Pull ups - sub ring rows
115/75 95/65 65/45
And then,
6 deadlifts
5 power cleans
4 power snatches
15 Chest to bar - sub pull ups- banded
135/95 115/75 75/55
And then,
4 deadlifts
3 power cleans
2 power snatches
9 Bar muscle ups- sub strict pull ups or ring dips
155/105 135/95 95/65
11.25.2022 7am and 8:30am ONLY
WOD
"The 12 Days of Thankfulness"- brought to you by Invictus
1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)
10.19.2022
WOD
"Beers and Sunshine"
24:00 EMOM
min1- 15/10 cals bike or scale to 12/8 cals bike
min2- 5 power cleans 135/95 115/75 95/65
min3- 3 muscle ups or 3 ring dips or 3 strict pull ups
08.02.2022
WOD
"Head to Toe"
For time
20 hang power cleans 115/85 95/65 75/55
20 bar facing burpees
400m run
20 push press
20 TTB
400m run
20 front squats
20 HSPU
400m run
20 clusters
20 ring dips
400m run
10.27.2020
"Haunted"
16:00 AMRAP
3 ring muscle ups/6-8 ring rows/ 6 ring dips
6 clusters 115/75 95/65
9 box jump overs 24/20"
ring muscle up drill for those who don't have the whole movement
https://www.instagram.com/p/CC1S3pGgFZ7/