workout of the day
08.15.2023
WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar 150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00
04.14.2023
WOD
"Crash Course"
5 rounds for time
3 ring dips or 3 strict handstand push ups
4 power snatch
5 thrusters
suggested weight: 115/85, 95/65, 75/55
12.13.2022
WOD
"Doom"
7 Rounds for Time
200m row
1 power snatch 155/105 115/75 75/55
3 bar muscle up/3 C2B pull ups/ 3 pull ups
3 strict handstand push up
03.22.2022
WOD
"Lap Dog"
3 sets of 3:00 AMRAP/ 2:00 Rest
12 DB box step ups 50/35 35/20
6 strict HSPU on a box- RX+ on the wall
1 rope climb
08.25.2021
WOD
"Award Tour"
5 rounds for time
6 hang power cleans 155/105 135/95 115/75
5 strict HSPU or box piked hspu to an abmat
6 deadlifts 155/105 135/95 115/75
04.22.2021
WOD
"In The Air Tonight"
21:00 EMOM
min 1- 5 deadlifts @60-70%
min 2- strict hspu x 3-5 reps + 6 TTB and hanging knee raises
min 3- 40 DUs or 80 singles
02.15.2021
WOD
For Time
"BeeBee"
25 power cleans 135/95 115/75 95/65
20 feet handstand walk or 24 handstand marches
15 thrusters
10 HSPU
5 clusters
5 strict HSPU or 5 strict pull ups