workout of the day
10.08.2022 Partner WOD
WOD
"Hulk Smash"
with a partner
20:00 AMRAP
2 rounds of synchro Bear Complex 135/95 115/75 95/65
20 slam balls
6 synchro bar muscle ups or C2B pull ups
20 slam balls
05.05.2022
WOD
"Sweaty Betty"
For time
40 sit ups
30 cal row
15 push ups
15 slam balls
30 sit ups
20 cal row
15 push ups
15 slam balls
20 sit ups
10 cal row
15 push ups
15 slam balls
12.18.2021 12 Days of Christmas
WOD
12 Days of Christmas
1- 10 cals row, bike or ski
2- bar muscle up or ring dips or box dips
3- power snatch 115/75 95/65
4- thrusters 115/75 95/65
5- pull ups
6- power cleans 115/75 95/65
7- slam balls
8- DB RDLs (4 each side) 50/35 35/20
9- air squats
10- bent over rows 115/75 95/65
11- HSPU or box piked hspu
12- DB renegade rows- row, push up, row 50/35 35/20
08.27.2021
WOD
"Bonfire"
14:00 AMRAP
6 slam balls 35/25
12 box jumps 24/0=20"
6 power snatch 115/75 95/65 75/55
6 overhead squats 115/75 95/65 75/55
07.24.2021 Partner WOD
WOD
"Long Lines"
with a partner
divide reps, one work/one rest
For Time
50 cals bike
40 box jump overs 24/20"
30 slam balls 35/25
800m run
40 alternating pistols
30 wall balls 20/14
1000m row
30 burpees to a plate
20 HSPU or strict box hspu
06.15.2021
20:00 EMOM
"Slippin"
min 1- deadlifts x 5 reps @65-70%
min 2- muscle ups or C2B pull ups x 3-5 reps
min 3- slam balls x 20 reps
min 4- rest
04.15.2021
WOD
"Wait a Minute"
13:00 AMRAP
60 feet farmer carry
10 tall plank KB pull throughs (5/side)
60 feet rack carry
10 tall plank KB pull throughs