02.06.2023

WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35 35/25 25/15
50 feet single DB OH walking lunges 50/35 35/25 25/15

then

for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry

Teresa Briest 12/26/22 Teresa Briest 12/26/22

12.26.2022

WOD
"Holiday Recovery"
Team of 3
Row for max distance

one person rows, two work on the AMRAP
20:00 AMRAP
10 sandbag cleans- clean to the shoulder and release one hand
14 burpee box jump overs 24/20"
20 single arm devil's press 50/35 35/20

Your team has two scores. One max distance in meters and then rounds + reps.

Teresa Briest 9/23/22 Teresa Briest 9/23/22

09.23.2022

WOD
"Linebackers"
Every 5:00 for 20:00
7 sandbag cleans
12/10 cals bike
4 bar muscle up or chest to bar pull ups or strict pull ups
40 DUs or 80 singles

Teresa Briest 7/21/22 Teresa Briest 7/21/22

07.21.2022

WOD
"Plain and Simple"

4 rounds each for time
sandbag cleans x 8 reps 150/100/70/50
TTB x 10 reps
Rest 2:00
Try for unbroken sets. These should be sprints with lots of rest to recover.

Teresa Briest 5/23/22 Teresa Briest 5/23/22

05.23.2022

WOD
"Running Free"
For Time
Sled pull 50m
21 TTB
9 sandbag cleans
5 shuttle runs- 50 feet (25 feet out and back)

Sled pull 50m
15 TTB
6 sandbag cleans
5 shuttle runs- 50 feet

Sled pull 50m
9 TTB
3 sandbag cleans
5 shuttle runs- 50 feet