Teresa Briest 12/30/21 Teresa Briest 12/30/21

12.30.2021

WOD
"Circles"
For Time
3 rounds
20 DUs
2 wall walks
8 burpee box jump overs 24/20"
Rest 1:00

2 rounds
30 DUs
4 wall walks
10 burpee box jump overs 24/20"
Rest 1:00

1 round
40 DUs
6 wall walks
12 burpee box jump overs 24/20"

Teresa Briest 1/5/21 Teresa Briest 1/5/21

01.05.2021

WOD
"Triple Crown"
3 rounds for time
40 DUs or 80 single unders
30 KB swings 53/35
20 alternating DB snatch 50/35 35/20
10 HSPU -sub box piked
20 min time cap

Teresa Briest 12/2/19 Teresa Briest 12/2/19

12.02.19 Diane

WOD
Diane
21-15-9
Deadlifts 225/155 135/95
HSPU- sub hand release push ups or box hspu

Teresa Briest 8/12/19 Teresa Briest 8/12/19

08.12.19

WOD

endurance metcon wod
3 rounds
21/15 cal row
75 DUs or 150 singles
then directly into:
3 rounds
20 DB snatch 50/35 35/20- alternating 10 each side
12 lateral burpees over the DB

Teresa Briest 6/11/19 Teresa Briest 6/11/19

06.11.19

WOD
For Time

10-8-6-4-2
Hang Power Snatch @ 50%
100m Sprint

Goal: 5-7 Minutes

Cap: 9 Minutes

Teresa Briest 4/24/19 Teresa Briest 4/24/19

04.24.19

WOD
4 RFT
200m farmer carry
10 tire flips

Rest 3:00

400m run for time

Rest as needed

Take your 200m split time from your 400m run for time.
Complete 4 rounds of sprint to the fence and back
Your times on these sprints should be faster then your 200m split!!
Rest is 2:1