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
Tuesday, December 10, 2024
Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
Monday, December 9, 2024
Pre-workout
Every 2:00 for 5 sets:
2 squat cleans
For time:
21 front squats (125/185 lb)
20 double-DB farmers carry shuttles – 20 ft./35/50 lb
15 front squats
16 double-DB farmers carry shuttles
9 front squats
12 double-DB farmers carry shuttles
Note: every 20ft. = 1
Coach’s notes:
Post loads for squat cleans and time to complete couplet to comments.
WOD LeaderboardSaturday, December 7, 2024
FIGHT GONE BAD!//BENCHMARK – In partners (or solo) complete 3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Note: For partners, one partner works at a time.
Wednesday, December 4, 2024
OPEN 24.1//BENCHMARK – For time:
21 DB snatches, arm 1 (35/50 lb)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes
Post-workout
3 sets:
:30 plank hold
10-15 V-ups