workout of the day
08.14.2023
WOD
"Get Around"
12:00 AMRAP
1 ring muscle up/bar muscle up/chest to bar or pull up
1 squat snatch 155/105 135/95 95/65 75/55
1 box get over* 48/40"
*add one rep get over each round until time expires
06.09.2023
WOD
"3 Minute Drill"
15:00 EMOM
min1- box jumps x 10 reps 24/20"
min 2- ring rows x 12 reps
min 3- squat snatch x 2 @75-80%
05.13.2023 Team of 3
AMRAP 25:00
"Shirts and Skins"
Team of 3- Waterfall style
15/12 cals row
5 squat snatch 135/95 115/75 95/65
1 rope climb or 2 up/downs
07.20.2022
WOD
"The Hitch"
For time
21 cals row/bike
21 Overhead squats 95/65 75/55
15 cals row/bike
15 power snatch
9 cals row/bike
9 squat snatch
06.13.2022
WOD
"What you did in the dark"
10 rounds for time
1 squat snatch
3 power clean & jerk
15 DUs or 30 SUs
RX 135/95
INT 115/75
SC 95/65
03.21.2022
WOD
"Get It"
12:00 EMOM
1 power snatch + 1 full snatch
pick a weight you can maintain for the entire 12 minutes for both movements- challenge yourself
01.14.2022
WOD
"Cinnamon Roll"
15:00 EMOM
min 1- 5 hang power clean 155/105 135/95 115/75 95/65
min 2- 7 deadlifts 155/105 135/95 115/75 95/65
min 3- 1 squat snatch + 3 OHS 155/105 135/95 115/75 95/65