workout of the day
02.26.2021
WOD
"Transfer"
Every 4:00 for 5 rounds
30 air squats
20/14 cals row
10 lateral burpees over the erg
*record splits*
12-17-2020
WOD
"Strictly Business"
10:00 AMRAP
8 strict press 95/65 75/55
8 pull ups
16 alternating pistols
At home version
"Strictly Business"
10:00 AMRAP
8 DB strict press
8 box dips
16 alternating pistols or Cossack squats
09.28.2020
WOD
"Growing Bear"
10:00 EMOM with moderate weight
1 bear complex
each round add an additional rep of the back squat
Bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
09.16.2020
WOD
"Dive Bomber"
7 rounds for time
200m Run
6 shoulder to overhead 135/95 115/75 95/65
Rest 1:00
05.22.2020
WOD
"Encore"
On 5:00 for 2 rounds
21 lateral hops over the DB
12 DB thrusters or barbell 95/65 75/55
21 lateral hops over the DB
9 DB clean & jerk or barbell 95/65 75/55
21 lateral hops over the DB
6 devil's press with DBs
then
on 5:00 for 2 rounds
6 devil's press
21 lateral hops over the DB
9 DB clean & jerk
21 lateral hops over the DB
12 DB thrusters
21 lateral hops over the DB