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.
WOD Leaderboard
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 LeaderboardFriday, March 15, 2024
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 LeaderboardMonday, 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
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