workout of the day
09.28.2023
WOD
"Scrambled Eggs"
10:00 AMRAP
3 bar/ring muscle ups or 6 dips (box, banded, or ring dips)
4 wall walks
5 shuttle runs, 1= out and back 25'
02.04.2023 Jump-N-Rope seminar/ Partner WOD
WOD
"Filthiest Forty"
brought to you by Provin Ground
40 rounds with a partner
"you go, I go"
1 ring muscle up/bmu/c2b pull up or pull up
1 clean and jerk 135/95
1 wall walk
10.11.2022 Partner WOD
WOD
"Dream On"
with a partner
12 rounds total
3 clean & jerks @75%
1 ring muscle up or 2 strict pull ups or 3 ring rows
12 rounds total
5 deadlifts @75%
2 wall walks
09.02.2022
WOD
"The Minnesota Miracle"
15 rounds for time
3 burpee to a target
2 power snatch 115/85 95/65 75/55
1 wall walk
12.02.2021
WOD
"Spinning"
10:00 EMOM
min 1- 15/12 cal bike
min 2- 3 wall walks
Finisher- arms, hips & core isolation
2-3 sets for Quality
10 seated DB hammer curl
20 lateral banded walks each direction
30 seconds dual DB hollow hold
rest as needed between sets