workout of the day
04.23.2022 Partner WOD
WOD
"Pulling Your Own Weight"
18:00AMRAP
with a partner
partner A sled pulls 100m
partner B completes max reps Macho Man complex 115/85 95/65 75/55
switch places with the sled pull is complete
Macho Man
3 power cleans
3 front squats
3 jerks
Warm Up
200m run
2 wall walks
10 single arm DB strict press
10 each direction banded walks- forward/backward/lateral
*Barbell Complex
*3 clean grip RDLs
3 muscle cleans
3 tall cleans
3 push jerks
WOD
"Pulling Your Own Weight"
18:00AMRAP
with a partner
partner A sled pulls 100m
partner B completes max reps Macho Man complex 115/85 95/65 75/55
switch places with the sled pull is complete
Macho Man
3 power cleans
3 front squats
3 jerks
07.10.2021 Partner WOD
WOD
"Macho Man Mix Up"
Partners
6 RFT
400m run together
8 Bar muscle ups/8 C2B pull ups/ 8 pull ups or ring rows
each does 1 round "Macho Man"
* Macho Man *
3 power cleans
3 front squats
3 jerks
round 1-2 185/135 135/95 115/75
round 3-4 165/115 115/75 95/65
round 5-6 135/95 95/65 75/55
Warm Up
One round
https://www.instagram.com/p/CMAupVrn7WW/
10 Xiaopeng Circles
▪️10 IYT + other letters
▪️20 Wall Supported Dead Bugs
▪️10 Squat Pulses
▪️10 Hip Airplanes
run 200m easy
Empty bar warm up
5 reps of each
clean grip RDL
clean high pulls
front squat with a 3 second pause at the bottom
tall cleans
push press behind the neck
high hang power clean
power clean
push jerk
WOD
"Macho Man Mix Up"
Partners
6 RFT
400m run together
8 Bar muscle ups/8 C2B pull ups/ 8 pull ups or ring rows
each does 1 round "Macho Man"
* Macho Man *
3 power cleans
3 front squats
3 jerks
round 1-2 185/135 135/95 115/75
round 3-4 165/115 115/75 95/65
round 5-6 135/95 95/65 75/55
05.15.2020
"Macho Taco"
5 rounds3:00- work 1:00 rest30 DUs or 60 singles
20 skaters- 10 each side
max reps of the macho man complex
*DBs and a barbell 115/75 85/55
macho man
3 power cleans
3 front squats
3 shoulder to overhead
Warm up
Empty bar or PVC
2 rounds15 pass thrus- stick or PVC only
10 good mornings
10 back squats
10 press behind the neck
10 power cleans
then
30 seconds jumping with feet together
30 seconds skaters
30 seconds each side ankle stretch
30 seconds squat hold with feet together
Strength super set
3 rounds
side plank powell press x 8/side
seated DB press x 10
single leg RDL x 8/side
WOD
"Macho Taco"
5 rounds
3:00- work 1:00 rest
30 DUs or 60 singles
20 skaters- 10 each side
max reps of the macho man complex
*DBs and a barbell 115/75 85/55
macho man
3 power cleans
3 front squats
3 shoulder to overhead
07.06.19 Partner WOD
WOD
Partners
6 RFT
400m run together
8 Bar muscle ups/8 C2B pull ups/ 8 pull ups or ring rows
each does 1 round "Macho Man"
* Macho Man *
3 power cleans
3 front squats
3 jerks
round 1-2 185/135 135/95 115/75
round 3-4 165/115 115/75 95/65
round 5-6 135/95 95/65 75/55
WOD
Partners
6 RFT
400m run together
8 Bar muscle ups/8 C2B pull ups/ 8 pull ups or ring rows
each does 1 round "Macho Man"
* Macho Man *
3 power cleans
3 front squats
3 jerks
round 1-2 185/135 135/95 115/75
round 3-4 165/115 115/75 95/65
round 5-6 135/95 95/65 75/55