workout of the day
12.19.2022 Member of the Month
WOD
"Holy Trinity"- Member of the Month Trinity S.
For Time
7-7-7
power clean, front squat, thruster 115/85
Rest 1:00
6-6-6
power clean, front squat,, thruster 135/95
Rest 1:00
5-5-5
power clean, front squat, thruster 155/105
Rest 1:00
complete 20 burpee box jump 24/20"
02.28.2022
WOD
"Save It"
8:00 AMRAP
12 alternating DB snatch 50/35 35/20
8 burpee box jump overs 24/20"
4/2 strict handstand push ups
immediately following the AMRAP
take 10:00 to find your heavy complex
1 deadlift
1 clean
1 front squat
1 thruster
01.22.2021
WOD part 1
"Repair"
2-4-6-8-10
KB crush grip floor press
KB swings
then
2-4-6-8-10
pronated body rows- racked barbell- inverted row
anchored feet sit ups
WOD part 2
"Move Up"
10:00 EMOM
build load in the complex
1 thruster
1 front squat @22X1
2 front squats @2X11
08.22.2020 Partner WOD
WOD
"Chunky Peanut Butter"
Part One
Team of 2
Can you beat the 10:00? Time Cap 13:00
10 rounds (5 each partner)
U Go I Go
20 air squats
100m run
5 burpees
At 13:00 on the clock, everyone takes a 2:00 rest to get equipment ready for Part Two
Part Two
5 rounds for time- all on your own!
4 power cleans 115/85 95/65 75/55
3 shoulder to overhead
2 hang power cleans
1 thruster
12/10 cals row or 9/6 cals bike