workout of the day
11.15.2023
WOD
"Cowboy"
24:00 EMOM
min 1- 13/10 cals bike
min 2- 100 feet sandbag carry
min 3- 10 barbell RDLs 135/95 115/75 95/65
min 4- 10 push ups
10.24.2023
WOD
"Randy with Abs"
1:00 complete 15 TTB or scale to hanging knee raises then max reps power snatch 75/55 45/35
1:00 rest
this continues until you reach 75 reps snatch
03.02.2023 Some partner work
WOD- individually
"Austin Powers"
5 rounds for time
10 hang power cleans
8 shoulder to overhead
6 front squats
4 clusters
115/75 95/65 55/45
10.01.2022 Teams
WOD
"2- Point Conversion"
20:00 AMRAP
split the class up into three teams
this is a relay against your buddies on the other teams
Order of the relay- waterfall style- no person from behind can pass someone in front
1. sled push to the pylon and pull back to the start line. Sleds should have 15# plate added
2. at the pylon complete 4 sandbag cleans + sandbag carry from the pylon to the fence and back to the pylon. Leave the sandbag there for your teammate.
3. run around the building to the side door by the bikes
4. complete 8 lateral burpees over a parallette- run outside the garage door to tag a teammate or go again.
08.31.2022 Partner WOD
WOD
"Dinkytown"
Team of 2
25:00 AMRAP
200m sandbag carry- together switching the bag back and forth
2 rounds
20 deadlifts 185/125 135/95 115/75
10 synchro bar facing burpees*
*the synchro happens when both people are flat on the floor
08.17.2022
WOD
"Lake Monona"
4 rounds for time
50m farmer carry 53/35
10 single arm KB hang clean & jerk 53/35
50 m farmer carry
Rest 1:00
4 rounds for time
50m sandbag bear hug carry
5 x sandbag ground to shoulder
50m sandbag bear hug carry
Rest 1:00
08.05.2022
WOD
"Zoomies"
every 2:30 for 20:00
alternate rounds
1- 50m sled pull + 12 lateral line burpees
2- 14/10 cals bike + 8 devils press 50/35 35/20