workout of the day
08.24.2023
WOD
"Pyramid Scheme"
10 shoulder to overhead (S2OH) 135/95 115/75 75/55
15 C2B pull ups/ pull ups
20 wall balls 20/14
800m Run
20 wall balls
15 C2B pull ups/ pull ups
10 S2OH 135/95
08.13.2022 Partner WOD
WOD
"Walking Together"
for time with a partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walks
05.19.2022
WOD- from
#bearkomplex
"Murph EMOM"
EMOM 20 minutes with a vest or not
minutes 1-5
1 pull up + 2 push ups + 3 squats
minutes 6-15
2 pull ups + 4 push ups + 6 squats
minutes 16-20
1 pull up + 2 push ups + 3 squats
running
4 x 200m with a vest or not
Rest is 1:1
07.03.2021 Hero WOD T
WOD
Hero WOD T
5 Rounds for Time
100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest
04.17.2021
WOD
"Pre Murph"
For Time
30 air squats
10 push ups
10 pull ups
Run 400m
30 front squats 95/65 75/55 or empty barbell
10 push ups
10 pull ups
Run 400m
30 back squats 115/85 95/65 75/55
10 push ups
10 pull ups
Run 400m
*wear a weight vest if you like*
06.01.2020
Complete the following for time:
4-200m Runs rest 30 seconds between runs
50 KB Swings (53/35)
3-200m Runs rest 30 seconds between runs
40 Single KB Step Ups (18”)
2-200m Runs rest 30 seconds between runs
30 Plate Up/Downs
200m Run
20min Cap
04.30.2020
WOD
"Rocky Road"
For Time
400m run
15 thrusters 95/65 75/55 65/45
400m run
12 thrusters 135/95 95/65 75/55
400m run
9 thrusters 155/105 135/95 95/65
400m run
6 thrusters 175/115 155/105 105/75
**if you have the barbell at home, the weights are listed
**if you have a single DB you can alternate sides or use one DB in the center of your body to overhead
**dual DBs is really nice here if you have them!!