workout of the day
10.09.2023. Partner WOD
WOD
"Row My Boat!"
with a partner switching by round
20 rounds for max calories
50 seconds work, 10 seconds transition
06.23.2023
WOD
"Ghost"
6 rounds
1:00 row
1:00 burpee
1:00 DUs
1:00 rest
max reps on each minute
*you need to record totals separately
05.13.2023 Team of 3
AMRAP 25:00
"Shirts and Skins"
Team of 3- Waterfall style
15/12 cals row
5 squat snatch 135/95 115/75 95/65
1 rope climb or 2 up/downs
01.26.2023
WOD
"Middle"
Every 3:00 for 3 sets
Row 20/16 cals
10 DB box step overs 24/20"
max DB snatch in remaining time
Rest 1:00
Strength
3 sets
Strict press x 6 reps
rest 60 seconds
Strict press x 5 reps
rest 2-3 minutes
*try to add load each round
*start at 55-65% your max on round one. Keep that load for both the 6 and the 5 reps.
12.02.2022
WOD
"Strong Start"
12:00 AMRAP
3 bar muscle ups or 3 C2B pull ups or 3 pull ups
10 power clean & jerk 115/75 95/65 75/55
15/12 cals row
11.19.2022 Partner WOD
WOD
"Three Stages"
on the 0:00
8 power snatch, 4 rope climbs 155/105 115/85 95/65
6 power snatch, 3 rope climbs
4 power snatch, 2 rope climbs
*each person completes total number of snatches listed, rope climbs are split*
on the 15:00
3 rounds
32/28 cals row
10 DB shoulder to overhead each person 50/35 35/20
*divide cals, each person completes the 10 reps S2OH
on the 30:00
3 rounds
9 bar muscle ups
15 DB box step overs 50/35 35/20
21 box jump overs 24/20"
*divide reps however you choose*