workout of the day
11.13.2021 Partner WOD
Leap Day
Teams of 2
35:00 time cap
waterfall style
each person does all the reps- one following after the other
10-8-6-4-2
deadlifts
HSPU
10-8-6-4-2
hang power cleans
skaters- each side equals 1 rep
10-8-6-4-2
front squats
sit ups
10-8-6-4-2
push jerks
TTB
10-8-6-4-2
thrusters
burpees
Weights remain the same on all movements
RX 115/85
INT 95/65
SC 75/55
06.11.2021
WOD
"Listen Up"
13:00 AMRAP
1 rope climb or 3 strict pull ups
3 squat snatch 135/95 95/65 75/55
15 skaters in total
300m run
12.10.2020
WOD
"Guide Us"
5 rounds for time
15/side skaters
5 DB power cleans
7 DB facing burpees
this is a fast, cardio sprint. Keep moving!
Barbell version
5 rounds for time
10/8 cals bike or 12/10 cals row
5 power cleans 135/95 115/75 95/65
7 bar facing burpees
06.17.2020
WOD
"Grindstone"
15:00 AMRAP
15 hang power snatch 95/65 75/55 - at home alternating DB snatch x 8 each side
60 DUs or 120 singles
15 overhead squats 95/65 75/55 -at home DB OHS x 8 each side
30/21 cal row or 25/18 cal bike -at home 30 skaters
05.20.2020
WOD
"High Step"
12-10-8-6-4-2
Single DB step ups
DB Shoulder to overhead or barbell 95/65 75/55
05.15.2020
"Macho Taco"
5 rounds3:00- work 1:00 rest30 DUs or 60 singles
20 skaters- 10 each side
max reps of the macho man complex
*DBs and a barbell 115/75 85/55
macho man
3 power cleans
3 front squats
3 shoulder to overhead
02.29.2020 Leap Day Partner WOD
Teams of 2
35:00 time cap
waterfall style
each person does all the reps- one following after the other
10-8-6-4-2
deadlifts
HSPU
10-8-6-4-2
hang power cleans
skaters- each side equals 1 rep
10-8-6-4-2
front squats
sit ups
10-8-6-4-2
push jerks
TTB
10-8-6-4-2
thrusters
burpees
Weights remain the same on all movements
RX 115/85
INT 95/65
SC 75/55