workout of the day
07.17.2020
WOD“
Cold Sweat”
0:00-6:00
15 Power Clean and Push Jerks at 95#/65#
6 get ups- reverse burpee
20/16 Cal Row or 15/12 cal bike or 300m run
6:00-12:00
12 Power Clean and Push Jerks at 135#/95#
9 get ups- reverse burpee
20/16 Cal Row
12:00-18:00
9 Power Clean and Push Jerks at 155#/105#
12 get ups
20/16 Cal Row
18:00-24:00
6 Power Clean and Push Jerks at 185#/125#
15 get ups
06.26.2020
WOD
20:00 EMOM
min 1- KB swings x 16
min 2- goblet cyclist squats x 12 @ 21X0
min 3- TTB or leg raises x 16
min 4- alternating pistols or Cossacks x 12
02.05.19
WOD
4 RFT- grind through this wod with good form. Grab that sandbag and move it quickly- but it should be heavy. try for unbroken barbell movements.
10 front squats 115/75 95/65
12 sumo deadlift high pull 115/75 95/65
150 foot bear hug sandbag carry- carry the Rogue black bags if you can or a wreckbag/sandbag
10 single arm DB overhead squats (5 each side) 50/35 35/20
12 DB rows in a plank position (6 each side) 50/35 35/20
150 foot sandbag carry