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
07.25.2023
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans 155/105 135/95 115/75 95/65
2 rope climbs
5 shoulder to overhead 155/105 135/95 115/75 95/65
Rest 2:00
05.16.2023
WOD
Masters Semi-Final wod
5 x 2:00 on/ 1:00 off
7 deadlifts
5 cleans
3 shoulder to overhead
start at the top of the wod every 2:00
RX 155/105
IN 115/75
SC 75/55
04.15.2023 Partner WOD
WOD
"Throwdown"
with a partner- one work, one rest
For Time
100 cal row
60 TTB or hanging knee raises
50 shoulder to overhead 135/95 115/80 95/65
40 chest to bar pull ups/ pull ups/ring rows
30 power snatch
20 bar muscle ups or chest to bar
10 thrusters
03.27.2023
WOD
"Peanut Butter"
13:00 AMRAP
15 shoulder to overhead 115/85
10 alternating pistols or touchdown squats
5 chest to bar pull ups
03.11.2023 Partner WOD
WOD
"Batman and Robin"
with a partner- you go, I go style (partner must complete a full round before switching)
10 rounds
6 power cleans
6 front squats
6 shoulder to overhead
Weights: 135/95 115/75 95/65
then
100 cals row or 80 cals bike
then
10 rounds
6 power snatch
6 overhead squats
6 alternating back racked lunges (3/side)
Weights: 115/85 95/65 75/55
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