Teresa Briest 11/15/22 Teresa Briest 11/15/22

11.15.2022

WOD
"Heavy Load"
stations
Every 2:00 for 16:00 (2 rounds)
min 1-2 handstand walk x 50 feet or scooter walk x 100 feet
min 3-4 suitcase carry AHAP x 100 feet each arm
min 5-6 sled rope pulls x 50 feet with 3 plates on small sleds
min 7-8 Turkish get ups x 4 each side 50/35

Teresa Briest 5/31/22 Teresa Briest 5/31/22

05.31.2022

WOD
"Lift"

every 1:30 for 6 sets
1 hang power snatch
1 OHS
1 hang squat snatch
build to a heavy complex starting @60% of your hang snatch

Teresa Briest 4/13/22 Teresa Briest 4/13/22

04.13.2022

WOD
"Extra Level"
Every 4:00 for 4 sets
Run 200m
3 burpee pull ups
6 med ball sit up and then throw to the wall 14/12-10#
9 hang power snatch 95/65 75/55
*record splits

Teresa Briest 1/31/22 Teresa Briest 1/31/22

01.31.2022

WOD
"All my favorites"
For Time
200/175m row
5 thrusters 115/85
400/350m row
10 thrusters
600/500m row
15 thrusters
800/650m row
20 thrusters

Teresa Briest 11/12/21 Teresa Briest 11/12/21

11.12.2021

WOD
2k row for time

Post WOD
5 sets of 10 DB step ups (5/side)- add load and try for more load than the last time
3 sets of 30 second each side KB arm bar hold https://youtu.be/Ya0DCt11wGI
3 sets of 15 banded upright rows