workout of the day
07.27.2022
Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch 50/35 35/20
wall balls 20/14
weighted sit ups- use one DB at your chest
Run 400m after each set
immediately into
Part Two
21-15-9
Deadlifts 225/155
Single arm DB push press 50/35 35/20Run 200m after each set
03.18.2022
WOD
"Lucky 7"
7:00 AMRAP
7 thrusters 95/65 75/55
7 TTB or hanging knee raises
7 box jump overs 24/20"
06.21.2021
WOD
"Unforgettable"
12-9-6
OHS 115/75 95/65 75/55
box jump overs 24/20"
400m run after each set
04.14.2021
WOD
"Venti"
17:00 AMRAP
20 wall balls 20/14
20 alternating DB snatch 50/35 35/20
20 box jumps 24/20"
20 single arm DB push press 50/35 35/20
20/15 cals row
02.26.2021
WOD
"Transfer"
Every 4:00 for 5 rounds
30 air squats
20/14 cals row
10 lateral burpees over the erg
*record splits*
03.28.19
WOD
For Time
Row 750m
push jerk x 20 reps 115/75 95/65
C2B pull ups x 20 reps- sub pull ups or ring rows
Rest 2:00
Row 500m
G2OH x 10 reps 135/95 115/75
Bar muscle ups x 10 reps - sub ring dips or stationary dips x 15- or toe spot dips on rings
*ring dip progressions https://www.instagram.com/p/Bul-aDiA95c/ **