workout of the day
12.11.2020
WOD
"The Beaster"
optional buy in 1000m row
100 lunges- alternating
90 air squats
80 box jumps or step ups
70 sit ups
60 KB swings
50 KB deadlifts
40 push ups
30 burpees
20 Russian twist each side
10 get ups- candlestick roll out
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
06.18.2020
WOD
"Black Dog"
part one
5-4-3-2-1
Turkish Get ups
100m sprint after each set
Rest 2:00
part two
2-4-6-8-10
power cleans 135/95 115/75 95/65
5 reps get ups after each set
04.13.2020
WOD
15:00 AMRAP
5 wall walks sub piked 20 reps handstand marching from a box or 20 shoulder taps in a plank
10 get ups (reverse burpee)
15 air squats
12.31.19 Tayler Classes 5:30,9:30 and Noon
WOD
Tayler
For Time
20 thrusters 75/55
10/8 cals bike
20 feet handstand walk- sub scooter walk or 20 shoulder taps in a plank position
10 alternating pistols (5 each side)
15 thrusters 95/65
10/8 cals bike
20' HSW
10 alt. pistols
10 thrusters 115/75
10/8 cals bike
20' HSW
10 alt. pistols
5 thrusters 135/95
10/8 cals bike
20' HSW
10 alt. pistols
