workout of the day
06.07.2023
WOD
"So Flipping Good"
12:00 AMRAP
4,6,8,10,12...
single arm devil's press 4= 2 right, 2 left 50/35 35/20
2-3-4-5-6...
tire flips
04.20.2023
WOD
"The Filly"
not timed- go for quality
1-2-3-4 Turkish get ups each side 50/35
2-4-6-8 single arm devil's press each side 50/35
4-6-8-10 KB or DB deadlifts- dual
6-8-10-12 V-ups
06.04.2022 Partner WOD
WOD
"You go, I go"
8:00 AMRAP
5 deadlifts 185/125 135/95 115/75
5 burpee box jump overs 24/20"
10 lunges or pistols
Rest 2:00
12:00 AMRAP
2 wall walks
8 single arm devil's press 50/35 35/20
12/10 cals bike
08.13.2021
WOD
"Fire"
2 rounds *record splits
40 alternating DB snatch 50/35 35/30
30 pull ups or banded pull ups
20 single arm devil's press
10 TTB
5 wall walks
Rest 5:00
06.28.2021
Test SEVEN: The Chipper
For Time
75/60 cal row
60 anchored feet sit ups or GHD sit ups
50/40 cal row
50 alternating single arm devil's press 50/35 35/20
25/20 cal row
40 single arm DB thrusters 50/35 35/20
*25:00 Time Cap
02.19.2021
WOD
"Double Check"
AMRAP 14:00
10 single arm devil's press 50/35 35/20
10 single DB step ups 24/20"
10 TTB or sub hanging knee raises
12-16-2020
WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings
AT home
WOD
"Ring the Bell"
4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00