workout of the day
11.21.2023. Member of the Month
WVV
5:00 AMRAP
10/8 cals choice + 2 snatch (power or squat) 155/105 + 2 ring muscle ups
2:00 rest
5:00 AMRAP
10/8 cals choice + 3 cleans (power or squat) 185/125 + 3 sHSPU
2:00 rest
5:00 AMRAP
10/8 cals choice + 4 DL 225/185 + 4 pistols each side
08.14.2023
WOD
"Get Around"
12:00 AMRAP
1 ring muscle up/bar muscle up/chest to bar or pull up
1 squat snatch 155/105 135/95 95/65 75/55
1 box get over* 48/40"
*add one rep get over each round until time expires
02.04.2023 Jump-N-Rope seminar/ Partner WOD
WOD
"Filthiest Forty"
brought to you by Provin Ground
40 rounds with a partner
"you go, I go"
1 ring muscle up/bmu/c2b pull up or pull up
1 clean and jerk 135/95
1 wall walk
10.11.2022 Partner WOD
WOD
"Dream On"
with a partner
12 rounds total
3 clean & jerks @75%
1 ring muscle up or 2 strict pull ups or 3 ring rows
12 rounds total
5 deadlifts @75%
2 wall walks
08.09.2022
WOD
"Odds Are"
5 rounds for time
10 power cleans 135/95 115/75 95/65
5 burpees over the bar
3 ring or bar muscle ups/3 C2B pull ups
08.06.2022
WOD
"Swinging DT"
with a partner
25:00 AMRAP
10 bar muscle ups or ring muscle ups or 10 C2B pull ups/10 pull ups
6 rounds of DT
800m Run
Flow- gymnastics is split between partners
rounds of DT are you go, I go style (3 rounds each person)
run is together
DT= 12 deadlifts + 9 hang power cleans + 6 push jerks
155/105 115/85 95/65
12.04.2021 Partner WOD
WOD
"Sure Thing"
with a partner
Complete 10 round for time
12 deadlift 155/105 135/95 105/75
9 hang power cleans 155/105 135/95 105/75
3 ring or bar muscle ups/5 C2B pull ups/ 5 jumping C2B pull ups
*divide and conquer, one work, one rest