workout of the day
10.27.2023
WOD
"Barbell Love"
4 sets of
12 shoulder to overhead
6 front squats
3 clusters
Rest 1:00
115/85 95/65 75/55
04.25.2023
WOD
"Sled Dogs"
16:00 AMRAP
50 feet farmer carry walking lunges (25 feet out and back) 50/35 35/20
10 x renegade rows - row right, push up, row left, push up 50/35 35/20
50m sled pull- pylon and back
200m run
04.18.2023
WOD
"Sled Dogs"
16:00 AMRAP
50 feet farmer carry walking lunges (25 feet out and back) 50/35 35/20
10 x renegade rows - row right, push up, row left, push up 50/35 35/20
50m sled pull- pylon and back
200m run
03.08.2023
WOD
"Slam"
13:00 AMRAP
sled pull x 50 feet
DB box step ups x 12 reps (6/side) 50/35 35/20
bike cals x 15/12
08.05.2022
WOD
"Zoomies"
every 2:30 for 20:00
alternate rounds
1- 50m sled pull + 12 lateral line burpees
2- 14/10 cals bike + 8 devils press 50/35 35/20
05.23.2022
WOD
"Running Free"
For Time
Sled pull 50m
21 TTB
9 sandbag cleans
5 shuttle runs- 50 feet (25 feet out and back)
Sled pull 50m
15 TTB
6 sandbag cleans
5 shuttle runs- 50 feet
Sled pull 50m
9 TTB
3 sandbag cleans
5 shuttle runs- 50 feet
04.23.2022 Partner WOD
WOD
"Pulling Your Own Weight"
18:00AMRAP
with a partner
partner A sled pulls 100m
partner B completes max reps Macho Man complex 115/85 95/65 75/55
switch places with the sled pull is complete
Macho Man
3 power cleans
3 front squats
3 jerks