workout of the day
10.03.2021 Swim WOD
Every 5:00 for 20:00
100 yard swim
6 DB reverse lunges
6 DB thrusters
6 DB devil’s press
you will work with one DB and alternate sides
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
08.17.19 Bring a Friend Day- DUMB buddy wod
Bring A Friend Day
DUMB Buddy WOD
30 Minute AMRAP
50 Dumbbell Front Squats
50 Dumbbell Shoulder to Overhead
50 Alternating Front Rack Lunges
50 Devils Press
50 Box Step Overs 24/20
RX 40/30
Scaled 30/20
One partner works while the other rests
*Lunges may be forward or backwards, no walking.
**Box step overs may be completed with dumbbells held in suitcase or front rack positions
01.23.19
WOD- this is a heavier wod with small reps and high skill level
For Time
1 DB devil's press + 1 burpee pull up or burpee bar muscle up
2 DB devil's press + 2 burpee pull ups
3 DB devil's press + 3 burpee pull ups
4 DB devil's press + 4 burpee pull ups
5 DB devil's press + 5 burpee pull ups
* go a little bit heavier on the DBs since the reps of small
**go with seated pull ups from a racked barbell
*** devil's press is a burpee with hands on the DBs then you get up and swing the DBs between the legs and press then up overhead.