Teresa Briest 7/19/23 Teresa Briest 7/19/23

07.19.2023

WOD
"Bear on the Run"
10:00 AMRAP
100m run
one bear complex 135/95 115/75 95/65
*Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press

then partner up for reverse sled drags
each pair will need to complete 300m reverse sled drag- walk backwards
switch at the 50m(fence)
load is your choice- be able to complete 50m unbroken!

Teresa Briest 6/19/23 Teresa Briest 6/19/23

06.19.2023 Juneteenth

WOD
Time Cap 25:00
Juneteenth
6 rounds for time
19 burpees
11 thrusters 95/65 75/55 45/35
63 single unders

buy out: 650m run

Teresa Briest 5/24/23 Teresa Briest 5/24/23

05.24.2023

WOD
"DT by the Minute"
20:00 EMOM
min 1- 15/12 cals row
min 2- 1 round of DT with dumbbells 50/35 35/20
min 3- 30 DUs or 30 speed steps or crossovers
min 4- rest
DT= 12 Deadlifts + 9 hang power cleans + 6 jerks

Teresa Briest 5/18/23 Teresa Briest 5/18/23

05.18.2023

WOD
"Bird's Nest"
4 rounds for time
Run 400m
6 Curtis P* complexes with dumbbells
50/35 35/20

*Curtis P=
1 power clean
2 front rack reverse lunges (L+R)
1 push press

Teresa Briest 5/10/23 Teresa Briest 5/10/23

05.10.2023

WOD
"Bend and Snap!"
every 4:00 for 20:00
5 deadlifts @70-75% -or a manageable load for TNG
25 feet handstand walk or 3 wall walks

Teresa Briest 5/4/23 Teresa Briest 5/4/23

05.04.2023

WOD
"Snatch Crossover"
For Time
30 power snatch 95/65
30 crossovers
15 TTB or hanging knee raises
20 power snatch 115/85
20 crossovers
15 TTB or hanging knee raises
10 power snatch 135/95
10 crossovers
15 TTB or hanging knee raises