workout of the day
11.22.2023
WOD
"Bird's Eye View"
15:00 EMOM
min 1- 15/12 cals row
min 2- 5 TTB + 5 burpees to a target
min 3- 10 thrusters 75/55 45/35
10.06.2023 Hero WOD "The Seven"
WOD
The Seven -Time Cap 36:00
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
08.26.2023 Partner WOD
WOD
"Hustle"
with a partner- 40:00 time cap
PART 1
3 Rounds of:
100 Double Unders
50 Deadlifts 135|95 115/75 75/55
25 Burpees
-
2:00 Rest
-
PART 2
20 Bar Muscle Ups
40 Thrusters 135|95 115/75 75/55
60|50 Cal Row
Split Any Way
-
2:00 Rest
-
PART 3
5-4-3-2-1 Wall Walks
15-12-9-6-3 Power Cleans 135|95 115/75 75/55
"you go, I go" each person completes a full round ie. 5 WW + 15 PC then person B completes 4 WW + 12 cleans
08.21.2023
WOD
"Double Down"
Time Cap 10:00
10 thrusters 135/95 95/65 75/55
50 DUs
8 thrusters
40 DUS
6 thrusters
30 DUS
4 thrusters
20 DUS
2 thrusters
10 DUs
08.01.2023
WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar
07.17.2023
WOD
"Hipsters"
Every 3:00 for 4 sets
200m run
21/15/9/3 thrusters
weights
RX 95/65 115/75 135/95 155/105
INT 75/55 95/65 115/75 135/95
SC 45/35 75/55 95/65 115/75
07.11.2023 Hero WOD
"The Kabul Thirteen"
For Time
20 Deadlifts (75/55 lb)
23 Hang Power Cleans (75/55 lb)
31 Front Squats (75/55 lb)
23 Push Presses (75/55 lb)
22 Box Jump Overs (24/20 in)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 lb)
25 American Kettlebell Swings (53/35 lb)
22 Power Snatches (75/55 lb)
20 Overhead Squats (75/55 lb)
22 Thrusters (75/55 lb)
Perform 13 Burpees after each movement.