workout of the day
09.30.2021
WOD
"Layers"
16:00 AMRAP
15/12 cal bike
12 TTB or hanging knee raises
9 SDLHP 115/75 95/65
6 bar facing burpees
11.20.2020
WOD
"Trip Advisor"
3 rounds for time
10 SDLHP 115/75 95/65 75/55
20 DB reverse lunges (10/side) 50/35 35/20
10 front squats
20 DB step ups (10/side)
10 push press
20 DB ground to overhead
08.27.2020
WOD
"Excalibur"
9:00 EMOM
min 1- 15/10 front squats 75/55
min 2- 15/10 push press 75/55
min 3- max effort SDLHP in 45 seconds 75/55
Rest 2:00
9:00 EMOM
min 1- row 17/14 or bike 13/10 cals
min 2- 10 TTB or banded knee raise drill or hanging knee raises
min 3- max effort burpees in 45 seconds
*record max reps for each EMOM
