workout of the day
06.28.2021
Test SEVEN: The Chipper
For Time
75/60 cal row
60 anchored feet sit ups or GHD sit ups
50/40 cal row
50 alternating single arm devil's press 50/35 35/20
25/20 cal row
40 single arm DB thrusters 50/35 35/20
*25:00 Time Cap
11.10.19 Swim WOD
200 yd swim
20 single arm KB thrusters
20 burpees
200 yd swim
20 burpees
20 single arm KB thrusters
200 yd swim
03.19.19
WOD
EMOM Indefinitely
Odd- 15/12 Calorie Row
Even- Barbell Reps* of 30- Shoulder to Overhead- 20 Front rack Lunges (these are reverse lunges 20 each side) - 10 Power Snatches
RX 135/95
Intermediate 115/75
Scaled 95/65
*The goal should be to finish around 12 minutes, 10 Reps on the even minutes
Modifications if needed: WOD 10/8 calories, Push Press, Lunges and Hang Snatches with empty barbell