workout of the day
11.20.2023
WOD
"Devil's playground"
for time
100 single arm devil's press 50/35 35/20
E2MOM 10 sit ups
10.29.2023 Swim WOD
16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up
10.17.2023
Strength
Back squat waves
11:00 EMOM
min 1- 3 reps @70%
min 2- 2 reps @75%
min 3- 1 rep @80%
min 4- rest
min 5- 3 reps @75%
min 6- 2 reps @80%
min 7- 1 rep @85%
min 8- rest
min 9- 3 reps @80%
min 10-2 reps @85%
min 11- 1 rep @90%
WOD
"The After Market"
For Time
50 box jumps 24/20"
25 sit ups
40 dual DB push jerks 50/35 35/20
25 sit ups
300 feet farmer carry
25 sit ups
20 dual DB box step ups
25 sit ups
07.11.2023 Hero WOD
"The Kabul Thirteen"
For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.
05.05.2023
WOD
Cinco de Mayo
For Time
1500/1250m row
50 sit ups- abmat or GHD
50 front squats 115/75 95/65 75/55
50 ring rows
1200m run
04.10.2023
WOD
"Carry On"
3 rounds for time
20 single DB overhead walking lunges 50/35 35/20
20 sit ups
20 DB alternating snatches 50/35 35/20
100 feet bear hug sandbag carry 100/70/50
03.03.2023
"Fuzzy"
30:00 EMOM
Minute 1) 12/10 Calorie Row
Minute 2) 15 Kettlebell Swings 53/35
Minute 3) 5 Strict Pull Ups
Minute 4) 10/8 Calorie Bike
Minute 5) 20 Sit Ups
Minute 6) Rest