workout of the day
11.18.2023 Partner WOD
WOD
"Rogue Invitational Like"
with a partner- you go I go
3 rounds each
25 DUs
5 power cleans 185/125
then
3 rounds each
25 DUs
5 squat cleans 185/125
then
3 rounds each
25 DUs
5 power clean & jerks 185/125
10.04.2023
WOD
"Let Her Fly"
16:00 EMOM
min 1- 13/10 cals bike
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 12 abmat sit ups + 5 push ups
min 4- rest
08.28.2023
WOD
"Terrible Twos"
AMRAP 10:00
2 squat cleans 135/95 115/75 75/55
2 TTB or hanging knee raises
2 HSPU or box HSPU or downdog HSPU or regular push ups
add 2 reps to each movement each round until time expires
07.25.2023
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans 155/105 135/95 115/75 95/65
2 rope climbs
5 shoulder to overhead 155/105 135/95 115/75 95/65
Rest 2:00
11.17.2022
WOD
"Merry-Go-Round"
For time
2 rounds
6 squat cleans 115/85 95/65 75/55
6 ring rows
rest 1:00
2 rounds
6 squat cleans 155/105 115/75 95/65
6 pull ups
11.09.2022
WOD
"One More Round"
30:00 EMOM
min 1- 13/10 cals bike or 11/8 cals
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 3 bar muscle ups or 3 chest to bar pull ups or 3 pull ups
11.02.2022
WOD
"Graveyard"
27:00 EMOM
min 1- 13/10 bike cals or 11/8 cals
min 2- 3 squat cleans @ 50% + 3 front squats
min 3- 12 bar facing burpees