08.05.2023 Partner WOD

WOD
"Thumbs Up 7-Up"
with a partner
one work, one rest- each person needs to complete all wall walks

1000m row
20 devil's press 50/35
3 wall walks each person
40 box jump overs 24/20"
3 wall walks each person
80 wall balls 20/14
3 wall walks each person
40 box jump overs
3 wall walks each person 
20 devil's press
1000m row

07.21.2023

 
Strength
Tempo front squats
5 sets of 5 reps @2211  60-64%
*be sure to load heavier than last week

WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35  35/20
40 TTB or hanging knee raises
60 box jumps  24/20"
every 2:00, starting at 0:00, complete 30 DUs

07.01.2023. Partner WOD

Primer
2 sets
8 each side DB RDLs
8 each side DB high pulls
8 each side DB thrusters
 
WOD
"Runaway Train"
partner wod- 30:00 AMRAP
100 cals row
other person runs 200m and then switches with rower
in remaining time
AMRAP
10 wall walks
20 DB devil's press
30 DB hang clean & jerk
40 DB thrusters  
*dual DBs 50/35  35/20

03.20.2023

Strength
Wendler week 2 (or finish week 1)
Deadlifts
3 reps @ 70%
3 reps @ 80%
3+ reps @90%

or week 1
5 reps @ 65%
5 reps @ 75%
5+ reps @85%

WOD
"Devil's Sandbox"
15:00 EMOM
min 1- power snatch x 3 reps @70-75%
min 2- burpee box jump overs x 6-8 reps
min 3- devil's press x 5 reps  50/35  35/20


Accessory WOD
30-20-10
straight arm banded pull downs
hollow rocks

01.30.2023

Super Set x 3 rounds
A.  landmine RDLs x 10/side
B. Cossack squats x 6-8/side *option to add load
C. banded pull aparts x 30 reps



WOD
"Jack Daniels"
With 2:30 on the clock for 4 sets
20/15 assault bike or 18/13 echo bike cals
50 feet farmer carry walking lunges
max reps dual DB devil's press  
Rest 90 seconds
Weights  50/35  35/20

01.21.2023 Partner WOD

WOD
"The Macho Man does Gymnastics"
partner workout
alternating rounds
 
20 rounds- 10 of each part for each person
Part A
5 HSPU or piked from a box
3 Burpee C2B pull up or burpee pull up
1 Devil's press  50/35  35/20
 
Part B
Macho Man Complex
3 Power Cleans
3 Front Squats
3 Push Jerks 
135/95  115/75   95/65

12.14.2022

Warm Up
3:00 cardio
10 each side wall supported deadbugs
20 seconds handstand hold on wall
then
2 sets
10 DB high pulls (5/side)
10 dual DB swings
5 donkey kicks on the wall  https://youtu.be/xHGMuzvRuzw
 
mobility for shoulders
A.  DB or PVC Cuban Press x 5 reps
B.  banded face pulls x 20 reps
C. Y-T-W prone x 6 reps each







WOD
"Devil's Cake Walk"
21:00 EMOM
min 1- 12/10 cals row
min 2- 4 DB devil's press 50/35  35/20
min 3- 13/10 cals bike or 11/8 cals
min 4- 3 wall walks

then at 21:00

2 rounds for time
12/10 cals row
4 DB devil's press
13/10 cals bike
3 wall walks