workout of the day
11.04.2022
WOD
"Haunted"
For Time
20-15-10
thrusters 115/75 95/65 75/55
5-3-1
bar muscle ups/C2B pull ups/pull ups
09.09.2022
WOD
"Strictly Clean"
For Time
1000m row
then
5 rounds
3 strict handstand push ups or 15 feet handstand walk
3 hang squat cleans @ 75%
then
1000m row
06.29.2021
WOD
"UP!"
For Time
50m dual KB overhead carry 35/26
400m run
50 KB swings 53/35
400m run
50m dual KB overhead carry 35/26
10.13.19 Swim WOD
WOD
17:00 AMRAP
10 sumo DL with KB or DB
10 drop back lunges off a kickboard
25 yds. single arm OH carry/side
100yds (or 50) swim
09.25.19
WOD
In a 2:00 window complete
9 power cleans 115/85 95/65 65/45
9 front squats 115/85 95/65 65/45
9 push jerks 115/85 95/65 65/45
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds
In a 2:00 window complete
7 power cleans 135/95 115/85 75/55
7 front squats
7 push jerks
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds
In a 2:00 window complete
5 power cleans 155/105 135/95 95/65
5 front squats
5 push jerks
In the remaining time max reps C2B pull ups/pull ups/ ring rows
Rest 30 seconds
In a 2:00 window complete
3 power cleans 175/125 165/115 115/85
3 front squats
3 push jerks
In the remaining time max reps C2B pull ups/pull ups/ring rows
*Record for score the max reps of your gymnastics movement
