workout of the day
09.29.2023
WOD
"Bacon Maple Glaze"
3 rounds for time
100 feet single arm overhead walking lunges 50/35 35/20
10 burpee pull ups
20 crossovers or speed steps
09.20.2023
WOD
"Speed Climbs"
10:00 EMOM
min 1- 40 DUs or speed steps
min 2- Reps of 3-2-1-2-3 rope climbs
08.29.2023
WOD
"Roped In"
12-10-8-6
strict press 95/65 75/55 45/35
C2B pull ups/ pull ups
30 DUs after each round
08.24.2023
WOD
"Pyramid Scheme"
10 shoulder to overhead (S2OH) 135/95 115/75 75/55
15 C2B pull ups/ pull ups
20 wall balls 20/14
800m Run
20 wall balls
15 C2B pull ups/ pull ups
10 S2OH 135/95
08.02.2023
WOD
"Single Double"
4 rounds each for time
250m row
10 DB bench press 70/50 50/35 35/20
200m run
15 goblet squats 70/50/35/20- grab a kettlebell for these
Rest 2:00
07.21.2023
WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35 35/20
40 TTB or hanging knee raises
60 box jumps 24/20"
every 2:00, starting at 0:00, complete 30 DUs
07.10.2023
A. 4 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)@ 65-70%
B. 3 sets of power clean + clean + jerk @72-78%
C. 5 sets of
clean + jerk @82%+
build load while maintaining form