workout of the day
09.28.2024
WOD
"Flipping Fun"
For Time
with a partner
Bar Muscle Ups or C2B pull ups or hardest pull up
5-5-4-4-3-3-2-2-1-1
Clean & Jerk 155/105. 135/95. 115/75
10-9-8-7-6-5-4-3-2-1
*one partner will complete 5 reps gymnastics and then 10 reps C&J. Next round the other partner will complete 5 reps gymnastics + 9 reps C&J.
WOD
"Flipping Fun"
For Time
with a partner
Bar Muscle Ups or C2B pull ups or hardest pull up
5-5-4-4-3-3-2-2-1-1
Clean & Jerk 155/105. 135/95. 115/75
10-9-8-7-6-5-4-3-2-1
*one partner will complete 5 reps gymnastics and then 10 reps C&J. Next round the other partner will complete 5 reps gymnastics + 9 reps C&J.
09.27.2024
WOD
"Quadzilla"
14:00 AMRAP
100m run
1 squat clean @ 55% your 1 RM or scale to 50% or 45%
1 bar facing burpee
*add one rep to the squat clean & burpee each round
Strength
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Snatch (high hang/hip, mid hang)
youtu.be/4LtebuLqYps
youtu.be/SX_0WEZYbaI
Set 1: 65% of 1-RM Snatch
Set 2: 69%
Set 3: 72%
Set 4: 75%
Sets 5-8: 75+%
*Only increase after a successful/made lift.
At the 12:00 mark...
Every minute, on the minute, for 3 minutes:
2 Snatch Pulls @ 90+% of 1RM Snatch
youtu.be/xZgYL4s8E1w
WOD
"Quadzilla"
14:00 AMRAP
100m run
1 squat clean @ 55% your 1 RM or scale to 50% or 45%
1 bar facing burpee
*add one rep to the squat clean & burpee each round
09.26.2024
WOD
"Over Under"
4 rounds for time
10 box jumps 30/24"
8 sandbag over the box at 30" for everyone. 150/100/70
6 sandbag squats. 150/100/70
rest 2:00 or you go, I go with a partner
Accessory Work:
3 Rounds
20 Wall Deadbugs (10 each side)
:30 Side Plank (switch at 15 seconds)
:30 Hollow Rocks
:30 Supermans
WOD
"Over Under"
4 rounds for time
10 box jumps 30/24"
8 sandbag over the box at 30" for everyone. 150/100/70
6 sandbag squats. 150/100/70
rest 2:00 or you go, I go with a partner
09.25.2024
WOD
"Grease Monkey"
For Time
400m run
3 rounds
20 dual DB walking lunges 50/35. 35/20
15 burpees
then
400m run
WOD
"Grease Monkey"
For Time
400m run
3 rounds
20 dual DB walking lunges 50/35. 35/20
15 burpees
then
400m run
09.24.2024
WOD
"Strictly Business"
AMRAP 15:00
1 strict handstand push up
10 DUs
1 power clean 155/105. 135/95. 115/75
10 air squats
*add one rep to shspu and cleans
*add five reps to DUs and air squats
Strength
Strict Press x 6 sets
set 1-2: 2-3 reps@ 65%
set 3-4: 1-2 reps@ 75%
set 5-6: 1 rep@ 80+%
WOD
"Strictly Business"
AMRAP 15:00
1 strict handstand push up
10 DUs
1 power clean 155/105. 135/95. 115/75
10 air squats
*add one rep to shspu and cleans
*add five reps to DUs and air squats
09.23.2024
WOD
"Carry On Your Way"
For Time
200m run (white line and back twice)
100m farmer carry 53/35
200m run
100m Filly carry- one overhead, one at your side
200m run
100 front rack carry
200m run
100m suitcase carry- single KB at your side
Strength
Deadlift
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 5 reps @ 65%
Set 5: 3 reps @ 75%
Set 6: 1 rep @ 85%
Rest 2 minutes between all sets.
*No touch and go.
WOD
"Carry On Your Way"
For Time
200m run (white line and back twice)
100m farmer carry 53/35
200m run
100m Filly carry- one overhead, one at your side
200m run
100 front rack carry
200m run
100m suitcase carry- single KB at your side
09.21.2024
WOD
"Big Apple"
with a partner
25:00 AMRAP
200m run together
12 TTB*
5 wall walks*
10 sandbag cleans* 150/100
50m sled push- 25m each person
**can be split however**
WOD
"Big Apple"
with a partner
25:00 AMRAP
200m run together
12 TTB*
5 wall walks*
10 sandbag cleans* 150/100
50m sled push- 25m each person
**can be split however**