workout of the day
04.04.2022
WOD
"Walk Up"
5 RFT
3 deadlifts 225/155 185/125 155/105
6 HSPU
50 feet OH walking lunges with one DB 50/35 35/20 (25 feet out and back)
02.25.2022
WOD
"The Sign"
Part One
Every 2:00 for 12:00
2 wall walks
20 sit ups
Part Two
5 rounds
5 deadlifts 225/155 185/125 155/105
10 wall balls 20/14
01.31.2022
WOD
"All my favorites"
For Time
200/175m row
5 thrusters 115/85
400/350m row
10 thrusters
600/500m row
15 thrusters
800/650m row
20 thrusters
01.13.2022
WOD
"Farm Strong"
13:00 AMRAP
2-4-6-8-10-12... keep adding 2 reps to each movement
DB alternating snatch 50/35 35/20
DB clean & jerk- you don't need to alternate- split reps
burpees
09.15.2021
WOD
"Follow You Down"
15:00 EMOM
min 1- box jump overs x 10 24/20"
min 2- TTB x 8 reps or hanging knee raises
min 3- squat snatch x 3 build load starting at 60%
07.30.2021
WOD
"Karabel"
10 rounds
15 wall balls 20/14
3 snatch- power or squat 135/95 95/65 45/35
06.02.2021
WOD
"Double Oly"
16:00 EMOM
min 1- clean & jerk x 6 reps 115/85 95/65 75/55
min 2- bike cals x 12/10 or 10/7
min 3- power snatch x 6 reps 115/85 95/65 75/55
min 4- burpee box jump overs x 8 reps 24/20" or 6 reps