workout of the day
01.13.2022
WOD
"Farm Strong"
13:00 AMRAP
2-4-6-8-10-12... keep adding 2 reps to each movement
DB alternating snatch 50/35 35/20
DB clean & jerk- you don't need to alternate- split reps
burpees
07.03.2020
WOD
"Sea World
every 5:00 for 6 rounds
10 alternating DB clean & jerk or barbell C & J 115/75 95/65
400m run
100m single arm DB farmer carry- switch sides at 50m
05.22.2020
WOD
"Encore"
On 5:00 for 2 rounds
21 lateral hops over the DB
12 DB thrusters or barbell 95/65 75/55
21 lateral hops over the DB
9 DB clean & jerk or barbell 95/65 75/55
21 lateral hops over the DB
6 devil's press with DBs
then
on 5:00 for 2 rounds
6 devil's press
21 lateral hops over the DB
9 DB clean & jerk
21 lateral hops over the DB
12 DB thrusters
21 lateral hops over the DB
12.08.19 Swim WOD
Every 2:00 for 10 sets
50 swim
8 DB hang clean and jerk
10 DB single side rows
30 Single DB overhead flutter kicks
09.22.19 Swim WOD
Address: 6545 Flying Cloud Drive Eden Prairie
WOD
20-16-12-8-4
DB hang clean & jerk- single side
50/100 yard swim depending on your swimming level- after each set of C&J