workout of the day
06.28.2023
WOD
"May We All Lunge"
For Time
100 feet (25' out and back) farmer carry walking lunges
Run 600m
75 feet (25' out and back) front rack walking lunges
Row 800m/700m
50 feet (25' out and back) overhead walking lunges
Bike 25/20 cals
DBs 50/35 35/20
10.11.19
WOD
Not for time- for quality movements
5 power snatch- can be unbroken or singles
60%-65%-70%-75%-80%-75%-70%-65%-60%
in between sets of power snatch complete reps unbroken gymnastics:
choices:
2 muscle ups - rings or bar
4 C2B pull ups- strict or kip
4 ring dips- strict or kip
6 pull ups - banded, strict or kip
4-6 HSPU
6-8 push ups
08.08.19
WOD
3:00 AMRAP
bike 12/9 cals
lateral hops over barbell x 20 total
max reps of front squats in remaining time 135/95 115/75 95/65
Rest 3:00
Repeat 2 more times for a total of 3 rounds (18:00)- you can have one group of 5 start and then while they are resting, the next group of 5 starts. If you need to stagger a third group start them one minute in.