workout of the day
03.11.2021
WOD
"Just Sitting Around"
8-10-12-14-16-18
hollow rocks
wall sit x 2 (8 reps= 16 second wall sit)
200m row sprint
Rest 1:00
02.17.2021
WOD
"Building Blocks"
every 1:30 for 5 sets
8-16 alternating pistol squats
3 deadlifts
set 1- 60% 1 RM DL
set 2- 65%
sets 3-5 -70-80%
10.26.2020
WOD
Invasion of the Barbell Snatchers
14:00 AMRAP
4 HSPU sub piked hspu on a box
8 KB swings 53/35
12 wall balls 20/14
2 power snatches 135/95 95/65
*increase power snatches by 2 reps each round until time cap
07.13.2020
WOD
"Lungster"
AMRAP 10
10 Box Jumps (24/20″”)
10 Single Arm DB Lunge Thruster* (5 each arm) 50/35 35/20
