workout of the day
12.05.2020
WOD
"Green Monster"
3 rounds for time
50 Wall balls 20/14
25 TTB
10 Devil's press 50/35 35/20
at home version
3 rounds for time
50 single DB thrusters 20/15
25 leg raises- no touching heels to the ground
10 devil's press 50/35 35/20
11.24.2020
WOD
"Pretty Woman"
12:00 running clock
60 lateral hops over barbell
20 TTB
10 snatches- either power or squat 115/85
60 lateral hops over bar
20 TTB
10 snatches 135/95
60 lateral hops over bar
20 TTB
AMRAP snatches 155/105
Pretty Woman- at home
60 lateral hops over DB
20 leg raises- hands underneath your hips
10 DB single arm snatches
60 lateral hops
20 leg raises
16 DB single arm snatches
60 lateral hops
20 leg raises
AMRAP DB snatches
06.26.2020
WOD
20:00 EMOM
min 1- KB swings x 16
min 2- goblet cyclist squats x 12 @ 21X0
min 3- TTB or leg raises x 16
min 4- alternating pistols or Cossacks x 12
05.26.2020
WOD
"Tag"
12:00 AMRAP
2-4-6-8-10... keep adding 2 reps until time expires
DB step ups
leg raises
single arm DB Clean and Jerk
03.24.2020
WOD
5 Sets of
3:00 AMRAP 1:00 rest
8 alternating pistols or touch down squats
6 cleans- use whatever weight or object you can find
10 leg raises