workout of the day
01.29.2021
WOD
"If I didn't know better"
5 Rounds For Time:
5 Strict Pull-ups
20 KB Swings (53/35#)
10 Front Squats (135/95#)
07.21.2020
WOD
"Stamina"
10:00 EMOM
odd min= thrusters x 10 reps 95/65 75/55
even min= KB swings x 15 reps 53/35 or use a dumbbell
09.02.19 Labor Day 8 and 9am ONLY "Rankel"
Hero WOD
Rankel
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
01.17.19
WOD
Every 4:00 for 4 sets
30 second sprint bike or row
20 alternating pistols or sub Cossack or a pistol progression
10 KB swings 70/53
Post WOD: core https://www.instagram.com/p/BsTHPoglMLJ/
3 sets of
6-8 KB Floor Press
15sec Dual KB Hollow Flutter Kicks
6-8 KB Glute Bridge Floor Press
15sec Dual KB Hollow Rocks
10.31.18 Hallowod
WOD
"Hallowod"
For Time
10 Burpees
31 KB swings
10 Burpees
31 Box jumps 24/20"
10 Burpees
31 Push presses 75/55
10 Burpees
31 Pull ups
10 Burpees
31 Ball slams
10 Burpees
31 DB snatches- alternate 50/35 35/20
1031 meter row (get this done in the beginning, middle or end of the wod)