workout of the day
11.23.2021
WOD
"Simple Task"
2 rounds
10 power snatch 155/105
12 bar facing burpees
Rest 3:00
2 rounds
10 power snatches 115/85
12 bar facing burpees
11.18.2021
WOD
"Daily Grind"
20:00 EMOM
min1- 3 deadlifts + 3 power cleans + 3 shoulder to overhead 155/105 135/95 115/75
min2- 1 muscle up + 5 dips OR 5 bench dips + 5 DB pull overs https://youtu.be/owr5y-s6-Qk
min3- 10 burpees to a target (touch the rig or the rings)
min4- rest
11.15.2021
Strength
"21 to Party"
warm up
3 reps@ 60%, 70%, 78%
back squat @ 83%
4,4,4,4,5 = 21 party with Harley Quinn
5,5,5,6 = 21 party with Darth Vader
7,7,7 = 21 party with Michael Myers
11.10.2021
Nick Uranker
"Oh My Hands Hurt"
8 Minute AMRAP:
2-4-6-8-10… Ladder up as high as possible
Reverse Grip Bent Row
Curl
Hang Clean
Shoulder Press
Push Press
11.04.2021
WOD
"Squatting with the Devil"
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats
Rest 1:00
3:00 AMRAP
6 devil's press 50/35 35/20
6 DB front squats
11.02.2021
WOD
"It's About to go Down"
For Time
20 power cleans 135/95 115/75 95/65
40 burpees over the bar
20 hang power cleans
10.29.2021 Girl Party Tonight 5:30
WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)