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Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


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Monday, March 18, 2024

For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts (85/115 lb)
– Complete 2 wall walks between each set.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Sunday, March 17, 2024

25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips

 

Post-workout
Accumulate:
3:00 Superman hold
– Perform on the floor or a GHD.

Coach’s notes:

Post time to complete triplet and sets to complete hold to comments.

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No Comments

Saturday, March 16, 2024

In partners complete AMRAP 17:
40 alternating burpees to a target (6 in)
40 synchro front squats (95/135 lb) – from floor
30 burpees to a target
30 front squats
20 burpees to a target
20 front squats
10 burpees to a target
Max-rep front squats

 

Post workout:

Accumulate:

5:00 bar hang (one partner at a time)

Coach’s notes:

Post reps complete for AMRAP and number of sets to complete bar hang.

WOD Leaderboard
No Comments

Friday, March 15, 2024

OPEN 24.3

TBD

Coach’s notes:

Post results to comments.

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No Comments

Thursday, March 14, 2024

Complete AMRAP in 20 minutes of:
400m row/run/bike/ski
40 DB(single) box step overs – 35#/50#/20”/24”

Note:  DB must be held in hand.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Wednesday, March 13, 2024

Pre-workout
EMOM 8:
:20 handstand hold

 

3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.

Coach’s notes:

Post time to complete triplet to comments.

WOD Leaderboard
No Comments

Tuesday, March 12, 2024

10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.

 

Post-workout
Accumulate:
30 strict chin-ups

Coach’s notes:

Post time for couplet and number of sets to complete chin-ups to comments.

WOD Leaderboard
Comments: 1

Monday, March 11, 2024

Complete AMRAP for 10 rounds of 1:00 work/1:00 rest (20 minutes total) of:

10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)

Post-workout:

A1. Banded (elbow at side) shoulder external rotation pull aparts – 20-25 reps X 3 sets

A2. “doorknob” banded internal shoulder rotation stretch – 60s/side X 3 sets

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 1

Sunday, March 10, 2024

3 rounds for time:
90 air squats
30 Russian KB swings (35/53 lb)
10 power snatches (95/135 lb)

 

Post-workout
On a 8:00 clock:
Build to a heavy 1-rep power snatch

Coach’s notes:

Post time to complete triplet and loads for snatch to comments.

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No Comments

Saturday, March 9, 2024

Pre-workout
EMOM 5:
1-3 bar muscle-ups

 

In partners complete AMRAP in 15:00 of:
2 chest-to-bar pull-ups (alternate each rep with partner)
2 burpee box jump-overs (20/24 in) (alternate each rep with partner)
4 chest-to-bar pull-ups
4 burpee box jump-overs (20/24 in)
6 chest-to-bar pull-ups
6 burpee box jump-overs (20/24 in)
… continue to add 2 reps to each movement in the sequence until time expires.

Coach’s notes:

Post reps per set for muscle-ups and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
No Comments