workout of the day
07.16.2023 Swim WOD
5 rounds
10 ball slams
10 DB snatches
10 jumping jacks
10 DB thrusters
150m swim
Meet at West Bush Lake in Bloomington 9am
5 rounds
10 ball slams
10 DB snatches
10 jumping jacks
10 DB thrusters
150m swim
04.23.2020
WOD
"Snowflake"
3 rounds for time
Run 200m sub 50 jumping jacks
10 box jumps or step ups
20 DB thrusters- alternate DB every 5 reps
30 Russian twists R+L = 2 reps
Rest 2:00
Warm Up
3 rounds
10 single side hip bridges + 15 second single leg isometric hold- Right
10 single side hip bridges + 15 second single leg isometric hold- Left
8/side drop lunge to knee lift https://youtu.be/CmwXTx8maOE
Strength Set
4 sets
A. 10 reps sumo deadlifts with a tempo 31x1
B. 8 reps/side Bulgarian split squats with a tempo 2110
C. 10 reps/side Cossack squats with a tempo 30X0
WOD
"Snowflake"
3 rounds for time
Run 200m sub 50 jumping jacks
10 box jumps or step ups
20 DB thrusters- alternate DB every 5 reps
30 Russian twists R+L = 2 reps
Rest 2:00
04.10.2020
WOD
"The Final Countdown"
Every 8:00 for 3 sets
50 Double unders or 100 singles
400m run or 90 seconds jumping jack or high knees running in place
30 air squats
20 alternating DB snatch
10 box jump overs
Warm Up
2 rounds total
25 jumping jacks
10 each direction arm circles
10 each direction leg swings
20 hip thrusts + 10 second single leg hip thrust isometric hold each side
10 supermans
rest 15 seconds
30 hollow body hold
rest as needed and repeat
Strength Sets
3 rounds
7 reps single arm DB row L
7 reps single arm DB trap raise slow and light L
rest 15 seconds
7 reps single arm DB row R
7 reps single arm DB trap raise slow and light R
rest 30 seconds
https://www.youtube.com/watch?v=hIxydM3CwAE
WOD
"The Final Countdown"
Every 8:00 for 3 sets
50 Double unders or 100 singles
400m run or 90 seconds jumping jack or high knees running in place
30 air squats
20 alternating DB snatch
10 box jump overs