workout of the day
12.09.2021
WOD
not for time
200 feet KB farmer carry 70/53
40 hanging oblique raises (20/side)
150 feet KB farmer carry
30 anchored feet sit ups or GHD sit ups
100 feet KB farmer carry
20 hanging knee tucks
50 feet KB farmer carry
10 strict TTB or strict straight leg raises
06.28.2021
Test SEVEN: The Chipper
For Time
75/60 cal row
60 anchored feet sit ups or GHD sit ups
50/40 cal row
50 alternating single arm devil's press 50/35 35/20
25/20 cal row
40 single arm DB thrusters 50/35 35/20
*25:00 Time Cap
01.22.2021
WOD part 1
"Repair"
2-4-6-8-10
KB crush grip floor press
KB swings
then
2-4-6-8-10
pronated body rows- racked barbell- inverted row
anchored feet sit ups
WOD part 2
"Move Up"
10:00 EMOM
build load in the complex
1 thruster
1 front squat @22X1
2 front squats @2X11