workout of the day
11.19.2021
WOD
"Fluffy"
AMRAP 10:00
keep adding 1 rep each round until time expires
1 push press 95/65 75/55 45/35
1 burpee box jump 24/20"
2 push press
2 burpee box jump
3 push press
3 burpee box jump
12.09.2020
WOD
"EMOM Mania"
10:00 EMOM
10 DB snatch + 10-30 DUs or practice with DUs
OR 5 reps barbell snatch at your 70% + 10-30 DUs
rest 2:00
10:00 EMOM
10 goblet squats + 5 sit ups
OR 10 front squats @ your snatch weight + 5 sit ups
rest 2:00
10:00 EMOM
10 weighted step ups + 3-6 push ups
OR 10 weighted step ups with a racked barbell + 3-6 push ups or pull ups
11.05.2020
WOD (12:00)
"Water Proof"
3 rounds
1:00
gorilla rows x 7/side 50/35 35/20
max reps anchored sit ups until time expires
Rest 1:00
directly into...
3 rounds
1:00
renegade rows x 5 reps 50/35 35/20
max reps weighted steps until time expires
Rest 1:00
10.20.2020
WOD
"eHarmony"
For Time
30 SDLHP
30 Front squats
30 Hang power cleans
30 Power snatch
30 Back squats
every min on the minute starting at 0:00 on the clock, complete 3 burpees
suggest weights
96/65 75/55 65/45
09.03.2020
WOD (15:00)
"Bar Keeper"
AMRAP 3:00
9/6 cals bike or 15/10 cals row
9 power snatch 95/65 75/55 45/35
rest 3:00
AMRAP 3:00
9/6 cals bike or 15/10 cals row
7 power snatch 115/85 95/65 75/55
rest 3:00
AMRAP 3:00
9/6 cals bike or 15/10 cals row
5 power snatch 135/95 115/75 95/65
04.09.2020
WOD
"Jolyn"
14:00 AMRAP
20 alternating Cossack squats
14 DB sumo deadlift high pulls
10 HSPU- piked from a box or bench