workout of the day
12.22.2020
WOD
"Coming to Town"
3 rounds
9 ring rows
7 lateral hops over barbell
5 thrusters
rest 3:00
repeat 3 rounds
At home version
"Coming To Town"
3 rounds
10 alternating DB squat cleans
5 push press left side
10 alternating DB snatch -5/side
5 push press right side
10 alternating devil's press- 5/side
rest 3:00
repeat 3 rounds
12.15.2020
"Triplets"
15:00 EMOM
min 1- hang squat cleans x 5 @ 65-70% make these touch and go
min 2- 30 DUs- sub practicing DUs or single unders x 60
min 3- 1-3 muscle ups, 7-10 ring rows or 7-10 Russian push ups
AT Home
"Triplets"
15:00 EMOM
min 1- DB hang squat cleans x 5
min 2- 30 DUs or 15 each side reactive step ups
min 3- 3 wall walks- holding tight hollow or try the Russian push ups x 7-10
05.16.2020 Hero WOD Saturday
Hero WOD Saturday
"Helton"
3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (2x50/35 lb)
30 Burpees
07.04.19 Lumberjack 20- Class 8 and 9am ONLY
Lumberjack 20
For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
