workout of the day
12.24.2022 Team of 3
WOD
"Jolly Old Saint Nick"
Team of 3
30:00 CAP
60 Clean & Jerk 155/105 135/95 115/75
300m row each person on the team
10 rope climbs or 20 up/downs
300m row each person
100 bar facing burpees
300m row each person
10 rope climbs
300m row each person
60 Clean & Jerk 155/105 135/95 115/75
07.16.2021
WOD
"DT on a Boat"
Every 5:00 for 25:00
Row 25/18 cals
one round of DT
12 deadlifts
9 hang power cleans
6 jerks
RX 155/105
INT 115/75
SC 75/55
10.24.2020 Team Of 4
WOD
SUNKEN SHIP
For Time, Complete as a team of 4 athletes
Calories on the Rower and Barbell Thrusters
21, 18, 15, 12
All Athletes assemble by the rowers after setting their barbell up and in front of the rowers. Athlete 1 will start the WOD strapped into the rower with the remaining teammates behind. Upon completion of the calories the team will hustle to their individual barbell and each athlete will complete the thrusters. Before Athlete 2 can start rowing 18 calories, each team member must complete the Thrusters and tag the rower. Repeat until the end. Time is called when your entire team tags the rower at the end.
Teams rest 3:00 then complete
5:00 AMRAP
slam balls for max reps
2 athletes working while 2 are resting
35/30/20/15 for weights
**record wod time and then reps for the AMRAP**
01.31.2020
WOD
4 sets
3:00 work 3:00 rest
250m row
12 C2B pull ups or 12 pull ups
max reps DB snatch in remaining time
*record reps of DB snatch
06.03.19 'Wallball Biathlon'
WOD
For Time
Wallball Biathlon
1000m Row
40 Wallballs 20/14
750m Row
30 Wallballs
500m Row
20 Wallballs
250m Row
10 Wallballs
-Each time you break up your wallballs complete 8 burpees. Before returning to your set.
Intermediate- 750-600-500-250 Row, 30-20-15-10 Reps
Scaled – 600-400-300-200 Row, 20-15-10-5 Reps