Teresa Briest 9/27/23 Teresa Briest 9/27/23

09.27.2023

WOD
15:00 EMOM
"It's Back!"
min 1- 13/10 cals bike
min 2- 12 DB box step ups 24/20"
min 3- 6 bench press 135/95 115/75 95/65

Teresa Briest 7/31/23 Teresa Briest 7/31/23

07.31.2023

WOD
Helen
3 rounds for time
400m run
21 KB swings 53/35
12 pull ups

Teresa Briest 5/23/23 Teresa Briest 5/23/23

05.23.2023

WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry

Teresa Briest 3/8/23 Teresa Briest 3/8/23

03.08.2023

WOD
"Slam"
13:00 AMRAP
sled pull x 50 feet
DB box step ups x 12 reps (6/side) 50/35 35/20
bike cals x 15/12

Teresa Briest 2/22/23 Teresa Briest 2/22/23

02.22.2023

WOD
15:00 AMRAP
DB snatch x 10 50/35 35/20
DB box step ups x 10 50/35 35/20
DB snatch x 14
DB box step ups x 10
DB snatch x 18
DB box step ups x 10
DB snatch x 22
DB box step ups x 10
*keep adding 4 reps to the DB snatches
each movement is alternating sides

Teresa Briest 1/26/23 Teresa Briest 1/26/23

01.26.2023

WOD
"Middle"
Every 3:00 for 3 sets
Row 20/16 cals
10 DB box step overs 24/20"
max DB snatch in remaining time
Rest 1:00

Strength
3 sets
Strict press x 6 reps
rest 60 seconds
Strict press x 5 reps
rest 2-3 minutes

*try to add load each round
*start at 55-65% your max on round one. Keep that load for both the 6 and the 5 reps.