workout of the day
07.27.2022
Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch 50/35 35/20
wall balls 20/14
weighted sit ups- use one DB at your chest
Run 400m after each set
immediately into
Part Two
21-15-9
Deadlifts 225/155
Single arm DB push press 50/35 35/20Run 200m after each set
05.18.19 1/2 'Painstorm'
WOD
1/2' Painstorm'
3 RFT 35/25 DBs - or use KBs if you are familiar with the KB snatch
10 manmakers
20 DB deadlifts
30 single arm DB snatch (15/side)
40 single arm OH lunges (20/side)
50 KB swings (or swing one of your DBs)