workout of the day
12-19-2020
The 12 Days of Shutdown
1. manmaker
2. cleans
3. thrusters
4. snatch
5. front squat
6. rows
7. push press
8. sumo deadlift high pull
9. step ups
10. OHS
11. KB swings
12. devil's press
12.04.2020
WOD
"Lift Up"
20 Turkish Get Ups for time- use 53/35 if you can, scale load as needed but I want a challenge where you will take 6-8:00 to finish the reps
Finisher
3 sets
30 second DB leg lowering
10 Cossack squats (5/side)
20 plank DB pull thrus (10/side)
30 seconds hollow hold- add a DB for extra challenge
10 wide stance DB Romanian deadlifts
20 tall plank knee to elbow (10/s)
rest 1:00
04.24.2020
WOD
"Hells Bells"
4 rounds
20 alternating hang DB snatch
10 gorilla rows- 5 each side
10 DB front squat
rest walk 1:00
04.23.2020
WOD
"Snowflake"
3 rounds for time
Run 200m sub 50 jumping jacks
10 box jumps or step ups
20 DB thrusters- alternate DB every 5 reps
30 Russian twists R+L = 2 reps
Rest 2:00