workout of the day

Teresa Briest 1/13/22 Teresa Briest 1/13/22

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

Warm Up
10:00 flow
100 feet waiter carry, 50 each side
100 feet suitcase carry, 50 each side
3 Turkish get ups each arm
5 single arm overhead squats each arm

Strength
A. snatch press in the receiving position 5 sets of 3 reps
B. 4 sets of 3 reps high hang snatch- light for speed
C. 6:00 EMOM 1 snatch building load up to 80%

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

Teresa Briest 7/3/20 Teresa Briest 7/3/20

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

Warm Up
3 sets
7 deadlifts
7 hang power cleans
7 push press
Run 100m - accelerate each 25m- no full sprints
rest walk back to barbell

Strength Set
3 sets
A. clean grip deadlifts @3131 x 6 reps
B. gorilla rows @ 20X1 x 8 each side

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

Teresa Briest 5/22/20 Teresa Briest 5/22/20

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

Warm up
3 sets
Dual bottoms up KB rack carry x 30 seconds
Single arm scap push up x 8/arm
Child's pose single arm reaches x 15 sec/arm
Dual KB shrug x 12 reps with a 1 sec pause at top

Super set
3 sets
half kneeling barbell press @ 20X0 4-5 reps/knee- at home DB press
KB sumo DL x 10 reps @ 30X1

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

Post WOD
2 rounds- not timed- cool down
QL walks x 10 forward and 10 backwards https://www.instagram.com/p/B8KaFgxljE-/
10 reps cat/camels (cows)
10 reps child's pose to cobra