workout of the day
06.29.2022
"Air Force"
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of each minute
05.12.2022
WOD
"The Rock Show"
4:00 AMRAP
300m run
max reps of
30 DUs + 5 sumo deadlift high pulls 115/85
Rest 2:00
4:00 AMRAP
300m run
max reps of
30DUs + 10 SDLHP 95/65
Rest 2:-00
4:00 AMRAP
300m run
max reps of
30DUs + 15 SDLHP 75/55
11.11.2021 Hero WOD Zeus- with a partner
WOD
"Zeus" with a partner
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon.
08.04.2021
WOD
"Bound for the Floor"
15:00 AMRAP
20 hang power snatch
20 sumo deadlift high pull
20 push press
RX 75/55
INT 65/45
SC 55/35
03.22.2021
WOD
"Air Force minus burpees"
For Time
20 thrusters
20 sumo deadlift high pull
20 push jerks
20 OHS
20 front squats
95/65 75/55 45/35
01.02.2021
WOD (23:00)
"Moving Parts"
EMOM
8:00
min 1- 8 power cleans @65-70% max
min 2- 12/9 cals bike or 15/12 cals row
rest 1:00
10:00 AMRAP
5 sumo deadlift high pull
5 hang power clean
5 roll outs
5 push press
5 reverse lunges right
5 reverse lunges left
5 roll outs
95/65 or 75/55
then you have
4:00 AMRAP
wall walks- complete as many as you can
12-19-2020
The 12 Days of Shutdown
1. manmaker
2. cleans
3. thrusters
4. snatch
5. front squat
6. rows
7. push press
8. sumo deadlift high pull
9. step ups
10. OHS
11. KB swings
12. devil's press