workout of the day
03.26.2020
WOD: Filly wod
5 Sets
A1. Dumbbell Cyclist Squats x 8-10reps; 2sec lowering
rest 30sec
A2. Dual KB Rack Wall Sit; 30-40sec hold
rest 30sec
A3. Skater Squat; 6-8/leg
rest 30sec
https://www.instagram.com/p/B9W412vFaCz/
02.20.19 Row Isabel
WOD
'Row Isabel'
9:00 Time Cap
15 cals row
15 snatch- power or squat
15 cals row
10 snatch
15 cals row
5 snatch
RX 135/85 165/105 185/120
Inter 115/75 135/85 155/105
Scaled 95/65 115/75 135/85
02.05.19
WOD
4 RFT- grind through this wod with good form. Grab that sandbag and move it quickly- but it should be heavy. try for unbroken barbell movements.
10 front squats 115/75 95/65
12 sumo deadlift high pull 115/75 95/65
150 foot bear hug sandbag carry- carry the Rogue black bags if you can or a wreckbag/sandbag
10 single arm DB overhead squats (5 each side) 50/35 35/20
12 DB rows in a plank position (6 each side) 50/35 35/20
150 foot sandbag carry