workout of the day
04.05.2023
WOD
"Motto"
3 rounds for time
2 ring muscle ups
12 hang power snatch 115/75
18 box jumps 24/20"
12.30.2022
WOD
"Clean Sets"
5 rounds for time
40 DUs or 80 singles
3/2 ring muscle ups
6 burpee box jump overs 24/20"
8 power cleans 115/85 95/65 75/55
Rest 2:00
11.12.2022 Partner WOD
WOD
"Ringer"
with a partner- partition as desired
For Time
150 wall balls 20/14
300 DUs or 600 singles
30 ring muscle ups or 60 C2B pull ups
07.04.2022 7,8 or 9am classes today
Minnesota Mash-Up- Granite Games Semi-finals
For Time:
10 Wall Ball Shots 20/14
50 Sit Ups
20 Wall Ball Shots
40 Alternating Single Arm Dumbbell Snatch
30 Wall Ball Shots
30 Burpees or 12/8 ring muscle ups
40 Wall Ball Shots
150 Double Unders
50 Wall Ball Shots
10 Alternating Single Arm Dumbbell Clean and Jerk
Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20
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/
01.27.2020
WOD
For Time
10 power cleans 135/95 + 2 ring muscle ups or 2 C2B pull ups + 2 dips
8 power cleans 145/105 + 4 bar muscle ups or 4 strict pull ups
6 power cleans 155/115 + 6 C2B pull ups or 6 kipping pull ups
4 power cleans 175/125 + 8 strict pull ups or 8 ring rows
2 power cleans 185/135 + 10 pull ups or 10 banded knees to elbows - on the floor https://www.instagram.com/p/B0RxrD4Ad2h/
01.24.2020
WOD
3 RFT
5 Deadlifts 225/155
3 ring muscle ups or 3 strict pull ups + 3 dips
5 Deadlifts
10 box jumps 24/20"
Post WOD
4 sets
50 foot sand bag carry
5 sandbag over the shoulder
45 second wall sit