workout of the day
10.18.2023
WOD
"Mic Drop"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 3 wall walks
min 3- 13/10 cals row
min 4- 5 dual DB devil's press 50/35 35/20
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
03.12.2021
WOD
"Sweet Escape"
1-2-3-4-5
power cleans 165/125 135/95 95/65
front squats 165/125 135/95 95/65
HSPU- option to do strict
Rest 3:00
2-4-6-8-10
hang power cleans 155/105 115/75 75/55
DUs x 20 after each set of cleans
12.10.2020
WOD
"Guide Us"
5 rounds for time
15/side skaters
5 DB power cleans
7 DB facing burpees
this is a fast, cardio sprint. Keep moving!
Barbell version
5 rounds for time
10/8 cals bike or 12/10 cals row
5 power cleans 135/95 115/75 95/65
7 bar facing burpees
04.08.2020
WOD
"Robin's Eggs"
4 Rounds for Time
20 elbow to tall plank
30 seconds DB farmers walk with whatever heavy you have
10 alternating DB gorilla rows
10 hand release push ups
04.03.2020
WOD
"Bucky"
6:00 AMRAP
200m run or 60 seconds jogging high knees or jumping jacks
DUs x 30
DB swings x 5
Rest 2:00
6:00 AMRAP
200m run or 60 seconds jogging high knees or jumping jacks
DUs x 30
DB thrusters x 6 (DB on the right for 3, DB on the left for 3)