workout of the day
02.10.2021
WOD
"Happy Together"
every 5:00 for 20:00
18/13 cal bike or 22/17 cals row
10 bar facing burpees
10 S2OH 139/95 115/75 95/65
01.02.2021
WOD (23:00)
"Moving Parts"
EMOM
8:00
min 1- 8 power cleans @65-70% max
min 2- 12/9 cals bike or 15/12 cals row
rest 1:00
10:00 AMRAP
5 sumo deadlift high pull
5 hang power clean
5 roll outs
5 push press
5 reverse lunges right
5 reverse lunges left
5 roll outs
95/65 or 75/55
then you have
4:00 AMRAP
wall walks- complete as many as you can
04.06.2020
WOD
"Legs for Days"
Squat/lunge complex complete the following unbroken for quality:
Squat
Squat
Right leg forward lunge
Left leg forward lunge
Right leg lateral lunge
Left leg lateral lunge
Right leg reverse lunge
Left leg reverse lunge
Rest 1 min x 10 rounds holding a DB/KB or weighted bag or other weighted object
3 rounds:
10 pistols (5/side) or touchdown squats
5 left leg Romanian DL
5 right leg Romanian DL