workout of the day
06.18.2020
WOD
"Black Dog"
part one
5-4-3-2-1
Turkish Get ups
100m sprint after each set
Rest 2:00
part two
2-4-6-8-10
power cleans 135/95 115/75 95/65
5 reps get ups after each set
05.20.2020
WOD
"High Step"
12-10-8-6-4-2
Single DB step ups
DB Shoulder to overhead or barbell 95/65 75/55
01.25.19
WOD
3 rounds - not timed- just for good quality- don't over due the load, you can always build load per round
10 single arm KB swings right
10 single arm KB swings left
8 single arm KB row right
8 single arm KB row left
6 single arm KB thruster right
6 single arm KB thruster left
4 KB front rack reverse lunge right
4 KB front rack reverse lunge left
2 TGU right
2 TGU left
08.29.18
4 sets not timed
50m Farmer Carry - tough load
100 Single unders
10m Duck walk
20 Prisoner step ups- alternating https://www.youtube.com/watch?v=Hu_h44V74ok
3 TGU per side