workout of the day
10.16.2023
WOD
"Footwork"
for time
21-18-15-12
front squats 115/85 95/65 75/55
1-2-3-4
rope climbs
400m run after each round
10.14.2023. Partner WOD
WOD
"Fancy Pants"
with a partner- You Go, I Go by rounds
12 rounds for time (6 each person)
2 bar muscle up or strict pull ups
3 power cleans 185/125 155/105 115/75
4 pistols or a progression for pistols
8 burpee box jumps 24/20"
100m run
10.10.2023
WOD
"Paid"
Every 5:00 for 4 sets
8 snatch (power or squat) 115/75 95/65 75/55
5 burpee box jump overs
Run 200m
5 burpee box jump overs
8 snatch
10.03.2023 No 6:30pm class today
WOD
"Flip Flop"
6 rounds for time
tire flips x 4
200m run
box jump overs x 12 24/20"
09.26.2023
WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats 150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run
09.25.2023
WOD
"Second and Three"
Every 3:00 for 5 sets
Run 200m
handstand walk x 25 feet or scooter walk x 50 feet
snatch x 3 reps @ 70% you can do power or squat
09.14.2023
WOD
"Skipper"
every 4:00 for 20:00
200m run
20 KB swings 53/35
200m run
*record your splits*