workout of the day
09.28.2023
WOD
"Scrambled Eggs"
10:00 AMRAP
3 bar/ring muscle ups or 6 dips (box, banded, or ring dips)
4 wall walks
5 shuttle runs, 1= out and back 25'
02.16.2023
WOD
"Something New"
8 round for time
1:00 AMRAP 1:00 Rest
150' shuttle run
8 DB alternating snatches 50/35 35/20
max reps speed steps- count only the right foot and record each round
06.10.2021
WOD
"I Don't Know"
4 sets
4 x 25m shuttle run
Row 400/325m
Bike 15/12 cals
Rest 2:00
record each split
09.07.19 Team of 3
WOD
Team of 3
15:00 AMRAP
Row for calories
other 2 people on your team complete reps of:
15 partner deadlifts 345/285
10 25' shuttle runs- you need to touch the line
06.15.19 Bring A Friend Day
WOD:
4 Rounds *score is total reps
1:00 max reps ball slams
:30 Rest
1:00 max reps shuttle run (10m one direction)
:30 rest
1:00 max reps hammer strikes
:30 rest
1:00 KB swings 53/35
1:00 Rest
