Teresa Briest 2/14/23 Teresa Briest 2/14/23

02.14.2023

WOD
"Over My Head"
6-5-4-3 power snatch 155/105 115/85 95/65
12-10-8-6 box jump overs 30/24" or 24/20"
12-10-8-6 TTB or hanging knee raises

Teresa Briest 12/27/22 Teresa Briest 12/27/22

12.27.2022

WOD
Bermuda Triangle

3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round

15 Minute Time Cap

Increase weight for each round
Advanced
115/85-135/95-155/105
Intermediate
95/65-115/85-135/95
Scaled
55/45-75/55-95/65
*Athletes may choose to Row/Bike/Ski

Teresa Briest 9/23/22 Teresa Briest 9/23/22

09.23.2022

WOD
"Linebackers"
Every 5:00 for 20:00
7 sandbag cleans
12/10 cals bike
4 bar muscle up or chest to bar pull ups or strict pull ups
40 DUs or 80 singles

Teresa Briest 8/30/22 Teresa Briest 8/30/22

08.30.2022

WOD
"Maroon Madness"
15:00 EMOM
min 1- 1 power clean @80% + 4 box jumps + 12 ball slams
min 2- max cals your choice machine
min 3- rest

Teresa Briest 4/6/22 Teresa Briest 4/6/22

04.06.2022

WOD
"Choose Wisely"
10:00 EMOM
5 power cleans + 5 shoulder to overhead

all movements must be unbroken

you pick the load, record

Teresa Briest 4/23/20 Teresa Briest 4/23/20

04.23.2020

WOD
"Snowflake"
3 rounds for time
Run 200m sub 50 jumping jacks
10 box jumps or step ups
20 DB thrusters- alternate DB every 5 reps
30 Russian twists R+L = 2 reps
Rest 2:00