workout of the day
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.
09.09.19 Two-Parter
WOD
21-15-9
power snatch 115/75 95/65 75/55
TTB or hanging knee raises
HSPU or piked from a box or downward dog hspu
Rest 2:00
then complete in a 4:00 time cap
200m run- 4 lengths from the start line to the white line and back
10 sandbag cleans
50m sandbag bear hug carry
*choose a sandbag that allows you to get all work done under time cap
07.13.19 Bring a Friend Day -relay wod
WOD:
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.
06.06.19 Partner wod
WOD
2 parts
Part One (this could last for 16+ rounds)
Death by 10meters
min 1: 10m sprint
min 2: 2 x 10m sprints
min 3: 3 x 10m sprints
min 4: 4 x 10m sprints
go until you can't complete your sprints in the 1:00 time
Part Two
with a partner For Time
complete 4 rounds each
1 Rope Climb
8 sandbag cleans 150/100/80 Rogue bags or the 70/50/35 wreck bags
1 Rope Climb
each partner must finish a round before tagging off