workout of the day
11.15.2021
Strength
"21 to Party"
warm up
3 reps@ 60%, 70%, 78%
back squat @ 83%
4,4,4,4,5 = 21 party with Harley Quinn
5,5,5,6 = 21 party with Darth Vader
7,7,7 = 21 party with Michael Myers
06.15.2020
WOD
Task Priority Fight Gone Bad
3 RFT
30 wall balls or at home DB front squats
30 sumo deadlift high pulls 95/65 75/55 or one DB SDLHP
30 box jumps
30 shoulder to overhead
400m run- at home 20 walking lunges each side
03.30.2020
WOD
Quarantined Nancy
5 RFT
15 weighted squats or OHS if you have a barbell
400m run
Or if you aren't in a position to run outside
For Time
75 hollow rocks
50 DB renegade rows- you can do this with a single DB and switch sides every 5 reps
