workout of the day
09.08.2023
WOD
part one
Bag it 10
every 2:00 for 12:00
100 feet sandbag bear hug carry- as heavy as possible
part two
Press it 20
2 rounds for time
20 push press 95/65 75/55 45/35
40 DUs or speed steps or 80 singles
Primer
3 sets
16 alternating walking lunges- BW
12 weighted knee raises- put a DB between the feet
WOD
part one
Bag it 10
every 2:00 for 12:00
100 feet sandbag bear hug carry- as heavy as possible
part two
Press it 20
2 rounds for time
20 push press 95/65 75/55 45/35
40 DUs or speed steps or 80 singles
08.29.2023
WOD
"Roped In"
12-10-8-6
strict press 95/65 75/55 45/35
C2B pull ups/ pull ups
30 DUs after each round
Strength
5 x 5 reps front squats
3 tempo squats @2211 + 2 front squats @ 72-75%
WOD
"Roped In"
12-10-8-6
strict press 95/65 75/55 45/35
C2B pull ups/ pull ups
30 DUs after each round
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
Strength
Overhead Squats
4 reps @ RPE 4/10
3 reps @ RPE 5/10
2 reps @ RPE 6/10
3 sets of 5 reps
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
08.19.2023 Partner wod
WOD
"Money for Nothing, and Your Doubles for Free"
with a partner
7 round for time
10 synchro power cleans 135/95 115/75 95/65
12 each TTB or hanging knee raises
10 synchro burpee over bar
24 DUs each or single unders each
Primer
6:00 EMOM
min 1- 5 power cleans- building load
min2- 30 seconds of double under practice
WOD
"Money for Nothing, and Your Doubles for Free"
with a partner
7 round for time
10 synchro power cleans 135/95 115/75 95/65
12 each TTB or hanging knee raises
10 synchro burpee over bar
24 DUs each or single unders each
06.26.2023 Member of the Month Brian
WOD
Member of the Month- Brian L
"Easy as 1-2-3"
5 round for time
30 DUs or 30 speed steps
3 heavy power cleans- around 75-80%
3 bar facing burpees
3 muscle ups/C2B pull ups/ pull ups
Strength
A. 3 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)
B. 3 sets of
2 clean lift off to knee + clean + jerk @70-75%
C. 3 sets of
clean + jerk @80%
WOD
Member of the Month- Brian L
"Easy as 1-2-3"
5 round for time
30 DUs or 30 speed steps
3 heavy power cleans- around 75-80%
3 bar facing burpees
3 muscle ups/C2B pull ups/ pull ups
06.23.2023
WOD
"Ghost"
6 rounds
1:00 row
1:00 burpee
1:00 DUs
1:00 rest
max reps on each minute
*you need to record totals separately
Strength
front squat
5 reps @ 70%
5 reps @ 75%
3 reps @ 80%
1 set of max reps @ 60%
WOD
"Ghost"
6 rounds
1:00 row cals
1:00 burpee
1:00 DUs
1:00 rest
max reps on each minute
*you need to record totals separately
06.15.2023
WOD
"The Yellow Banana Seat"
5 rounds for time
50 DUs or 50 speed steps- counting right leg only
10 each side sledge hammer strikes
50m sled push- one plate- 25m out and back
Strength
Sumo Deadlifts
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
1 set of max reps @ 60%
WOD
"The Yellow Banana Seat"
5 rounds for time
50 DUs or 50 speed steps- counting right leg only
10 each side sledge hammer strikes
50m sled push- one plate- 25m out and back