workout of the day
07.28.2023
WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
Weights 50/35 35/20
04.10.2023
WOD
"Carry On"
3 rounds for time
20 single DB overhead walking lunges 50/35 35/20
20 sit ups
20 DB alternating snatches 50/35 35/20
100 feet bear hug sandbag carry 100/70/50
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
09.02.2021
WOD
"High-Fiving MF"
9-8-7
single DB OH walking lunges each side 35/25 25/15
abmat sit ups
50 DUs or 100 singles
(9 lunges right arm with DB, 9 lunges left arm with DB)
7-6-5
single DB overhead squats each side
abmat sit ups
30 DUs or 60 singles
5-4-3
single DB devil's press each side
abmat sit ups
20 DUs or 40 singles