workout of the day
06.14.2022
WOD (20:00)
"Make Me Feel Better"
Every 2:30 for 5 sets
15/12 cals bike
10 DB step ups 50/35 35/20 24/20"
max reps burpees*
Rest 90 seconds
*record each round
one group starts, the second group will start 90 seconds behind
05.04.2022
WOD
"Lickety Split"
5 RFT
Run 200m
10 TTB or hanging knee raises
50 DUs or 100 singles
10 HSPU
rest 1:30
03.11.2021
WOD
"Just Sitting Around"
8-10-12-14-16-18
hollow rocks
wall sit x 2 (8 reps= 16 second wall sit)
200m row sprint
Rest 1:00
12-16-2020
WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings
AT home
WOD
"Ring the Bell"
4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00
07.14.2020
WOD
"Six Flags"
Every 3:00 for 4 sets
300m run
12 deadlifts 135/95 115/75
10 TTB or KB hanging knee raise drill- with orange band
03.05.2020
WOD
AMRAP 7:00
7 SDLHP 115/85 95/65 75/55
7 HSPU sub pike position on a box
14 abmat sit ups
02.22.2020 Veteran Suicide Awareness WOD
For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings 53/35
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges
1 min Strict Presses 45/35
1 min Mountain Climbers
1 min Dumbbell Push Presses 35/25
1 min Box Jumps 24/20"
1 min Assault Bike Cals
1 min Wall Ball Shots 20/14
1 min Ball Slams
1 min Burpees
1 min Bench Presses 115/75 95/65
1 min Deadlifts 185/125 155/105
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs
1 min Toes-to-Bars
1 min Dumbbell Snatches 50/35 35/20
At Minute 22: a moment of silence to recognize those who lost the battle