workout of the day
11.03.2023
WOD
"Gimme, Gimme, Gimme"
For Time
10-8-6-4-2
Clean & Jerk 135/95
TTB
then
20/18 cals bike
then
5-4-3-2-1
Clean & jerk 155/105
strict pull ups
then
10/8 cals row
05.22.2023
WOD
"Lat Blast"
4 sets of
2:00 cardio choice
AMRAP 60 seconds*
8 jerks 135/95 115/75 95/65
4 strict pull ups
Rest 60 seconds
*pick up where you left off in the AMRAP each round*
03.03.2023
"Fuzzy"
30:00 EMOM
Minute 1) 12/10 Calorie Row
Minute 2) 15 Kettlebell Swings 53/35
Minute 3) 5 Strict Pull Ups
Minute 4) 10/8 Calorie Bike
Minute 5) 20 Sit Ups
Minute 6) Rest
12.20.2022
WOD
"Push Pull"
For time
60 single arm DB hang clean & jerk 50/35
40 DB step ups 24/20"
75 feet handstand walk or 150 scooter walk
10 strict pull ups
Extra Christmas Challenge
2:00 KB front rack hold- heavy
2:00 KB front rack wall sit hold- moderate
2:00 KB front rack tall kneeling to standing- light
10.19.2022
WOD
"Beers and Sunshine"
24:00 EMOM
min1- 15/10 cals bike or scale to 12/8 cals bike
min2- 5 power cleans 135/95 115/75 95/65
min3- 3 muscle ups or 3 ring dips or 3 strict pull ups
10.15.2022 Partner WOD
WOD
"Small Pieces"
with a partner for time
split the wod however you want in any order
120 power cleans 135/95 115/75 95/65
90 box jumps 24/20"
60 burpee pull ups -use a box to jump for the pull up to scale
30 C2B pull ups or banded strict pull ups
09.28.2022 Partner WOD
WOD
"Safety"
with a partner
17:00 time cap
100 cals bike
100 single arm devil's press 50/35 35/20
100 cals row
100 burpee over bar
remaining time max reps strict hspu