workout of the day
09.01.2023
WOD
"50s"
AMRAP 10:00
50 deadlifts 135/95 95/65 75/55
50 wall balls 20/14
400m run
max power cleans in remaining time 135/95 95/65 75/55
06.15.2023
WOD
"The Yellow Banana Seat"
5 rounds for time
50 DUs or 50 speed steps- counting right leg only
10 each side sledge hammer strikes
50m sled push- one plate- 25m out and back
05.15.2023 Partner WOD
WOD
"Uno Dos"
Partner Up
part one
8 x sled push 25m each- one push, one walk along- heavy
part two
40 x sandbag clean and throw over a racked barbell.
barbell needs to be close to chest height of pair
10.01.2022 Teams
WOD
"2- Point Conversion"
20:00 AMRAP
split the class up into three teams
this is a relay against your buddies on the other teams
Order of the relay- waterfall style- no person from behind can pass someone in front
1. sled push to the pylon and pull back to the start line. Sleds should have 15# plate added
2. at the pylon complete 4 sandbag cleans + sandbag carry from the pylon to the fence and back to the pylon. Leave the sandbag there for your teammate.
3. run around the building to the side door by the bikes
4. complete 8 lateral burpees over a parallette- run outside the garage door to tag a teammate or go again.
09.20.2022
WOD
"Offensive Line"
2 rounds for time
50m sled push -add 2 plates (male), one plate (female) to sled
400m run
15 power cleans 135/95 115/75 95/65
08.16.2022 Teams of 3
WOD
"The Capitol"
Team of 3
one work, two rest except on the sled push
24/18 cals bike
24/21/18/15/12 reps deadlift 205/135 155/105 135/95
21/18/15/12/9 reps power clean
50m (pylon and back) sled push 270/225
break up reps as you choose with one working, two resting
sled push- two people push the sled, one rests
07.13.2022
WOD
"Skywalker"
sprint intervals- pair up to share sleds plus have rest
5 rounds each for time
25m sled push- add one plate to the sled
12 x alternating DB snatch 50/35 35/20
25m sled push