workout of the day
08.29.2024
WOD
"Saucy"
For Time
20 cals on machine of choice
2 sandbag cleans 150/100/70
15 cals
4 sandbag cleans
10 cals
6 sandbag cleans
5 cals
8 sandbag cleans
Strength- super set 3 sets
A. Barbell sumo deadlifts x 8 reps @ RPE 6-7/10
B. RFESS x 12/side, 10/side, 8/side -add weight each set
C. Turkish sit ups x 12/side, 10/side, 8/side- add weight each set
WOD
"Saucy"
For Time
20 cals on machine of choice
2 sandbag cleans 150/100/70
15 cals
4 sandbag cleans
10 cals
6 sandbag cleans
5 cals
8 sandbag cleans
Shoulder Finisher
https://www.instagram.com/p/C-s03BEIWNw/
Grab a light plate & go for unbroken rounds
2-3 ROUNDS
10 Plate front raises
20 Plate Steering Wheels (10 per side)
20 Plate around the world (10 per side)
Rest 2min in-between rounds
08.28.2024
Hero WOD Blake
4 Rounds For Time
100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups
Badger Honor Flight WOD
Today is the day to honor the men and women who give up the easy life to fight for our country. They came home from the war to receive no special treatment and most times resentment. The Honor Flights are for us to serve those who have served for us. As the men and women finish their flight home, they will receive cards and notes from family, friends, community, and strangers thanking them for their service. After you finish the hero wod, I ask that you write a note to a Veteran thanking them for their service to this country. You have done the dirty work so that the other 90% of us can live safe and free.
Hero WOD Blake
4 Rounds For Time
100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups
Background: Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
08.27.2024
WOD
"Spicy"
3 rounds for time
Run 300m
rest 30 seconds
10 burpees AFAP
rest 30 seconds
Complete 8:00 of time working on the Tangletown Classic Complex
1 power snatch + 1 hang squat snatch
EMOM 8:00
min 1- 1 hang squat snatch @ 70%
min 2- 3 power clean and jerks at 70% snatch load
WOD
"Spicy"
3 rounds for time
Run 300m
rest 30 seconds
10 burpees AFAP
rest 30 seconds
Complete 8:00 of time working on the Tangletown Classic Complex
1 power snatch + 1 hang squat snatch
08.26.2024
"Magic"
20:00 EMOM
min 1- 3 wall walks or 6 HSPU
min 2- 50 DUs or 75 singles
min 3- 15 TTB
min 4- 200m run
min 5- rest
Strength
Front Squats
warm up
3 reps @70%
2 reps @80%
1 rep@ 85%
1 rep @88-90%
every 2:00 x 4 sets
1 front squat @ 90+%
"Magic"
20:00 EMOM
min 1- 3 wall walks or 6 HSPU
min 2- 50 DUs or 75 singles
min 3- 15 TTB
min 4- 200m run
min 5- rest
08.24.2024
WOD
"Multipurpose"
with a partner
30:00 time cap
For Time
150 cals row
120 burpee over the bar
90 front squats 135/95 115/75 95/65
60 push jerks 135/95 115/75 95/65
30 bar muscle ups
WOD
"Multipurpose"
with a partner
30:00 time cap
For Time
150 cals row
120 burpee over the bar
90 front squats 135/95 115/75 95/65
60 push jerks 135/95 115/75 95/65
30 bar muscle ups
08.23.2024
WOD
"High Rise"
9:00 AMRAP
10 power snatch 75/55
5 box jumps 30/24"
WOD
"High Rise"
9:00 AMRAP
10 power snatch 75/55
5 box jumps 30/24"
08.22.2024
WOD
"Lay Down"
for time
Run 200m
10-8-6-4-2 bench press @ bodyweight/70% bodyweight
Row 200m
Strength
Deadlift
warm up sets 3 reps @ 50%, 60%, 70%, then 2 reps @ 75%, 80%
sets of 1 rep starting at 85% and build to 100+%
WOD
"Lay Down"
for time
Run 200m
10-8-6-4-2 bench press @ bodyweight/70% bodyweight
Row 200m