workout of the day
03.23.2023
WOD
"It's Sprint Time"
10:00 EMOM
min 1- 10/8 cals bike
min 2- 10 full squat burpees
full squat burpee- drop down into a squat, then send legs out for the burpee with the chest and thighs touching the ground, jump back into the full depth squat and stand up.
10.21.2022
WOD
"Chicken Fried"
18:00 AMRAP
100 feet farmer carry
30/22 cals bike
5 wall walks
30/22 cals row
60 second plank hold
08.22.2022
WOD
"Press Your Luck"
every 4:00 for 3 sets
set 1
200m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75
set 2
300m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75
set 3
400m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75
12.31.2021 No Open Gym tonight
WOD
"2021"
15-12-9-6-3
unbroken cleans- power or squat
each set you increase weight- must remain unbroken- no dropping the barbell
09.01.2021
WOD
Re-Test 3
sprint test
row 250/225m
10 burpees over the rower
10 KB swings 53/35
10 burpees over the rower
row 250/225m
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