workout of the day
11.22.2021
WOD
"Forget About Me"
EMOM 24
min 1- seated hand over hand sled pull x 45 seconds
min 2- weighted box step ups x 12
min 3- pull ups x 6
min 4- macho man complex x 45 seconds 115/75 95/65 75/55
*macho man = 3 power cleans + 3 front squats + 3 jerks
pick up on the complex where you left off each round. Record the total reps for your score.
01.30.2020
WOD
18:00 EMOM
min 1-40 feet seated sled pull- add 2 plates to sleds
min 2- DB hang clean and jerk x 7 each side 50/35 35/20
min 3- 30 second table top hold
min 4- 250/220m row
min 5- 8 DB step ups 50/35 35/20
min 6- 2-3 wall walks- sub handstand walk x 25 feet
Post WOD: core
3x
:30 Hollow Hold
10 Hollow Rocks
10 V-ups
