workout of the day
12.30.2022
WOD
"Clean Sets"
5 rounds for time
40 DUs or 80 singles
3/2 ring muscle ups
6 burpee box jump overs 24/20"
8 power cleans 115/85 95/65 75/55
Rest 2:00
10.28.2022
WOD
"Poodle"
8:00 AMRAP
10 DB box step ups 50/35 35/20
10 TTB or hanging knee raises
30 DUs or 60 singles
07.29.19 Team of 3
WOD
Team of 3
AMRAP 18:00
15 rope climbs
15 DB burpee box step overs 24/20/16" 50/35 35/20
1500m row
divide reps- one work, two rest
02.07.19
WOD- pace in the small sets is key on these types of wods. Picture how you would divide up reps in the 12s and 15s or higher sets. That's how you should start this wod.
12:00 AMRAP
3,6,9,12,15...keep adding 3 reps until time expires
bike cals
TTB- sub hanging knee raises
power cleans 135/95 115/75 95/65