workout of the day
06.30.2023
WOD
"UP Down"
For Time
1,2,3,4,5,6,7,8,9,10
power snatch 95/65 75/55 45/35
10,9,8,7,6,5,4,3,2,1
box jumps 24/20"
07.14.2022
WOD
"Hans Solo"
20:00 EMOM
min 1- max reps hammer strikes x 45 seconds
min 2- max reps box jumps 24/20" x 45 seconds
min 3- power cleans x 4 reps starting at 60% and building load each round
min 4- rest and change weights
07.06.2022
WOD
"Independence"
For Time
10 power snatch 135/95 115/75 75/55
20 box jump overs 24/20"
40 DB hang clean & jerk - dual DBs 35/25 20/15
Rest 2:00
40 DB hang clean & jerk
20 box jump overs
10 power snatch
12.21.2021
WOD
"Black Balloon"
12:00 AMRAP
3 power snatch 155/105 115/75 75/55
6 HSPU or box pike HSPU
9 TTB or hanging knee raises
05.06.2021
WOD
"Peas and Carrots"
11:00 AMRAP
30 DUs
3 wall walks
12 bench dips
8 sumo deadlift high pull 95/65 75/55
02.09.2021
WOD
"No Air"
4 Rounds for Time
10 HSPU or box pike HSPU
15 front squats 115/75 95/65
02.01.2021
WOD
"Fifty Yard Line"
15-12-9
OHS 95/65 75/55
box jump overs 24/20"
directly into
9-6-3
power snatch 95/65 75/55
TTB or bar muscle ups (4-3-2)