workout of the day
07.29.2022
Cleans
A. tall jerks 3 sets of 5 reps
B. jerk balance 3 sets of 5 reps
C. every 2:30 for 6 sets
pause clean + clean + jerk @ 75%
01.26.2022
WOD
"Lancelot"
5 rounds
2:00 AMRAP
20 cals bike
max reps air squat with vest or plate
Rest 2:00
10.08.2021
Test 6
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance ( 25 feet= 1 rep)
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through
rest 60 seconds
1min AMRAP hand release push ups
08.30.2021
WOD
"Backwater"
12-9-6-3 power snatch
3-2-1-1 rope climbs
50m sled pull
RX 95/65 115/85 135/95 155/105
IN 75/55 95/65 105/75 115/85
SC 45/35 65/45 75/55 95/65
*rope climbs sub= up/downs x 2 per 1 climb or burpee pull ups x 2 per 1 climb
sled pull- add two plates to sled
12.04.2020
WOD
"Lift Up"
20 Turkish Get Ups for time- use 53/35 if you can, scale load as needed but I want a challenge where you will take 6-8:00 to finish the reps
Finisher
3 sets
30 second DB leg lowering
10 Cossack squats (5/side)
20 plank DB pull thrus (10/side)
30 seconds hollow hold- add a DB for extra challenge
10 wide stance DB Romanian deadlifts
20 tall plank knee to elbow (10/s)
rest 1:00