workout of the day
11.29.2024
WOD
"Pumpkin Pie"
For Time
60 wall balls 20/14
20 TTB or hanging knee raises
100 DUs or 150 single unders
50 wall balls
25 TTB
100 DUs
40 wall balls
30 TTB
100 DUs
WOD
"Pumpkin Pie"
For Time
60 wall balls 20/14
20 TTB or hanging knee raises
100 DUs or 150 single unders
50 wall balls
25 TTB
100 DUs
40 wall balls
30 TTB
100 DUs
11.27.2024
WOD
"Stuffing"
For Time
14:00 time cap
2 rounds
20 HSPU or piked on box or floor
10 hang power cleans 95/65 75/55
Rest 2:00
2 rounds
20 hand release push ups or incline push ups
10 hang power cleans 95/65 75/55
Strength
concentric front squats
3 sets of 2 reps @85%
looking for speed on all parts of the squat
WOD
"Stuffing"
For Time
14:00 time cap
2 rounds
20 HSPU or piked on box or floor
10 hang power cleans 95/65 75/55
Rest 2:00
2 rounds
20 hand release push ups or incline push ups
10 hang power cleans 95/65 75/55
11.26.2024
WOD
"Mashed Potatoes and Gravy"
3 rounds for time
15 thrusters 95/65 75/55 45/35
20 abmat sit ups
2 rope climbs
Strength part 1
Snatch balance
4 sets of 2 reps- keep light and add load only if you can do it properly
Make this look like a snatch, not a push jerk and a slow overhead squat
Punch under the barbell.
Part 2
DB Z press 4 sets of 3 reps heavy + 20 second ISO hold + 5 floor piked hspu
WOD
"Mashed Potatoes and Gravy"
3 rounds for time
15 thrusters 95/65 75/55 45/35
20 abmat sit ups
2 rope climbs
11.25.2024
WOD
"Turkey"
For time
Row 1000m
then
100 wall balls 20/14
50 burpees over a line
*second part partition as you like*
Strength
Block 3- concentric
back squats
4 x 3 reps @ 78%
looking for speed at all parts of the squat
WOD
"Turkey"
For time
Row 1000m
then
100 wall balls 20/14
50 burpees over a line
*second part partition as you like*
11.23.2024
WOD
"Spin Around"
12 rounds total (18:00)
with a partner alternating every 90 seconds
score is max reps power cleans
One Round- 90 seconds- complete:
40 DUs or 80 single unders
10 TTB or hanging knee raises
max reps power cleans 135/95 115/75 95/65
switch partners
WOD
"Spin Around"
12 rounds total (18:00)
with a partner alternating every 90 seconds
score is max reps power cleans
One Round- 90 seconds- complete:
40 DUs or 80 single unders
10 TTB or hanging knee raises
max reps power cleans 135/95 115/75 95/65
switch partners
11.22.2024
WOD
"Big Ten"
with a partner- you go, I go by round
5 rounds each
250m row
6 power cleans 155/105
250m row
6 bar facing burpees
Power Clean EMOM
4:00 EMOM
3 power cleans @ 60%
3:00 EMOM
2 power cleans @ 70%
3:00 EMOM
1 power clean @ 75+%
WOD
"Big Ten"
with a partner- you go, I go by round
5 rounds each
250m row
6 power cleans 155/105
250m row
6 bar facing burpees