workout of the day
08.09.2020 Swim WOD
4 RFT
4 single arm DB press/side
6 single arm DB row/side
12 total front rack lunges
100 m swim
08.28.19
WOD
4 RFT
100m reverse sled pull with 1-2 plates added to sled
200m farmer carry 53/35
400m run
Cool Down
Workout 6
Bulletproofin:
Foam Roll: 2 minutes each quad
Then
3 rounds for quality:
Alternating Dead Bug: x 10 with straight leg if capable, hold for a breath cycle at bottom https://vimeo.com/190905824
Alternating Groiners: x 10 https://vimeo.com/155587278
Cat Camel + Rock Back: x 10 https://vimeo.com/204093036
01.28.19
WOD- this wod is shorter so try to make each exercise unbroken- continuous grind
2 RFT
30/ 25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* 50/35 35/20 15 V-ups
10 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.