workout of the day
03.29.2022
WOD
"Double Down"
For Time
25 DB push press 50/35 35/20
75 DUs or 150 single unders
10 DB hang power cleans
75 DUs or 150 single unders
25 DB deadlifts
75 DUs or 150 single unders
10 DB hang power cleans
75 DUs or 150 single unders
25 DB push press
*use two dumbbells*
10.20.2021
WOD
"Carry On"
20:00 EMOM
min 1- 9 DB deadlifts + 6 DB hang power cleans + 3 DB shoulder to overhead
min 2- run recover 200m
02.02.2021
WOD
"Door Bell"
3 rounds
15/10 cals bike
10 C2B pull ups
then
3 rounds
12 DB deadlifts 50/35 35/20
9 DB front squats
6 DB jerks
07.05.2020 Swim WOD
4 Rounds for Time
3 sets of
4 DB thrusters
4 DB hang clean & jerk
4 DB deadlifts
then swim 100 yards
06.29.2020
WOD
"Walk Up"
14:00 AMRAP
6 DB deadlifts
6 DB step overs
4 tire flips
50 feet single arm overhead walking lunges (right side)
50 feet single arm overhead walking lunges (left side)
06.06.2020 George Floyd
For Time
25 renegade rows
50 DB deadlifts or barbell
50 sit ups
50 box jumps
50 DB floor wipers -25 each side
50 single arm clean & jerks or barbell C & J
25 renegade rows
05.19.2020
WOD
"Radar"
400m run
9-12-15
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell
800m run
15-12-9
DB deadlifts or barbell deadlifts 155/105
lateral burpees over the DB or barbell
400m run