workout of the day
11.08.2023
WOD
"Pulled Over"
18:00 EMOM
min 1- 15/12 cals row
min 2- 8 burpee box jump overs 24/20"
min 3- 2 rope climbs
09.20.2023
WOD
"Speed Climbs"
10:00 EMOM
min 1- 40 DUs or speed steps
min 2- Reps of 3-2-1-2-3 rope climbs
06.03.2023 Team of 3
WOD
"Trifecta"
Team of 3
15 rope climbs
400m run together
75 thrusters 95/65
800m run together
75 thrusters 95/65
400m run together
15 rope climbs
03.24.2023
WOD
"In The Air"
4 rounds for time
clean & jerk x 5 reps 185/125 135/95 95/65
shuttle runs x 5 (out and back 25 feet)
rope climbs x 2
rest 1:00
02.23.2023
WOD
"To the Top"
4 rounds each for time
50 Double unders or 50 speed steps (counting only the right foot)
2 rope climbs or 4 up/downs
12 wall balls 20/14
rest 2:00
12.16.2022
WOD
"Savage Beast"
Every 4:00 for 20:00
shuttle runs x 200 feet (split into 25 feet segments)
rope climbs x 2 or up/downs x 4
burpee box jump overs x 6