WOD

09.23.2022 WORKOUT OF THE DAY

September 22, 2022
WOD PART 1: Back Squat Build to a Heavy Set of 5 *Score = Heaviest Load PART 2: "Abomination" AMRAP 15: 21 Sit-ups 15/12 Calorie Row 9 Dumbbell Thrusters (50's/35's) [22.5/15] *Score = Rounds + Reps MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS 2-3 Sets: 12-20 Strict Pull-ups Rest 1 Minute Between Sets2-3 Sets: 12-20 Strict Pull-ups Rest 1 Minute Between Sets

09.22.2022 WORKOUT OF THE DAY

September 21, 2022
WOD "Unfortunate Events" On the Minute x 30 [15 Rounds]: Minute 1: Bike Calories Minute 2: 1 Rope Climb (15') + Max Shuttle Runs *Score = Lowest Bike Calories + Lowest Shuttle Runs MOBILITY 1:00 Banded Lat stretch (each side) AFTER CLASS 30:00 Bike Alternating Every 1:30; 10 Ring Rows, 10 Close Grip Push-ups

09.21.2022 WORKOUT OF THE DAY

September 20, 2022
WOD PART 1: Deadlift Build to a Heavy Set of 20 *Score = Heaviest Load PART 2: "The Rest Is History" 3 Rounds For Time [20 Minute Cap]: 30 Lateral Barbell Burpees 20 Hang Power Cleans (115/85) [52/38] 100 Double Unders Rest 1 Minute Between Rounds *Score = Time it takes to complete the workout, including rest MOBILITY 1:00 Laying front rack stretch AFTER CLASS [Squat Clean + Jerk] 5 Sets: 3 Squat Cleans 1 Push Jerk

09.20.2022 WORKOUT OF THE DAY

September 19, 2022
WOD “KELLY” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24"/20") 30 Wall Balls (20/14) [Kilos = 9/6] *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS 6-8 Sets: 1 Power Clean + 1 Hang Squat Clean Performed @ 75-90% 1RM Squat Clean

09.19.2022 WORKOUT OF THE DAY

September 18, 2022
WOD PART 1: Strict Press Build to a Heavy Set of 3 *Score = Heaviest Load PART 2: "Lynne's Twin" AMRAP 20: 500 Meter Bike Erg Max Unbroken Push Jerks (135/95)[61/43] 500 Meter Bike Erg Max Unbroken Strict Pull-ups *Score = Total Reps MOBILITY 1:00 Pec Stretch on Wall AFTER CLASS 2-3 Sets: 12-20 Strict Ring Dips Rest 1 Minute Between Sets

09.16.2022 WORKOUT OF THE DAY

September 15, 2022
WOD "Well Rounded" 10 Rounds For Time: 3 Clean and Jerks (155/105)[70/48] 200 Meter Run 1 Round of "Cindy" *Score = Time it takes to complete the workout MOBILITY 1:00 Pec Stretch on Wall (each side) AFTER CLASS [Power Clean + Push Jerk] 5 Sets: 1 Power Clean 3 Push Jerks

09.15.2022 WORKOUT OF THE DAY

September 14, 2022
WOD PART 1: Back Squat Build to a Heavy Set of 8 *Score = Heaviest Load PART 2: "Supper Time" AMRAP 20: 5/4 Calorie Bike 100 Meter Farmers Carry 10/8 Calorie Bike 100 Meter Farmers Carry 15/12 Calorie Bike 100 Meter Farmers Carry ... Add 5/4 Calories Per Round Dumbbells: (50's/35's) *Score = Total Rounds + Reps MOBILITY 1:00 Wrist Stretch AFTER CLASS Accumulate 3:00 in an L-Sit, Every Break: 5 Strict Pull-Ups

09.14.2022 WORKOUT OF THE DAY

September 13, 2022
WOD "Pyramid Scheme" For Time [30 Minute Cap]: 20 Double Unders, 2 Hang Snatches 40 Double Unders, 4 Hang Snatches 60 Double Unders, 6 Hang Snatches 80 Double Unders, 8 Hang Snatches 100 Double Unders, 10 Hang Snatches Directly Into... 30 Sit-ups, 1,000 Meter Run 30 Sit-ups, 800 Meter Run 30 Sit-ups, 600 Meter Run 30 Sit-ups, 400 Meter Run 30 Sit-ups, 200 Meter Run Barbell: (115/85) *Score = Time it takes to complete the workout

09.13.2022 WORKOUT OF THE DAY

September 12, 2022
WOD PART 1: Deadlift Build to a Heavy Single *Score = Heaviest Load PART 2: "Ball Don't Lie" For Time [20 Minute Cap]: 150 Wall Balls (20/14) Every 2 Minutes: 18/14 Calorie Row *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose (each side) AFTER CLASS Strict Weighted Pull-Ups: 3-4 Sets: 6-12 Strict Weighted Pull-ups Rest 2 Minutes Between Sets

09.12.2022 WORKOUT OF THE DAY

September 11, 2022
WOD “4-Wheel Drive” 5 Rounds x AMRAP 4: 30/21 Calorie Bike Erg 15 Burpee Box Jumps (24"/20") Max Shuttle Runs (10 Meters) Rest 4 Minutes *Score = Total Shuttle Runs MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS Strict Weighted Dips: 3-4 Sets: 6-12 Strict Weighted Ring Dips Rest 2 Minutes Between Sets

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