workout of the day
06.15.2023
WOD
"The Yellow Banana Seat"
5 rounds for time
50 DUs or 50 speed steps- counting right leg only
10 each side sledge hammer strikes
50m sled push- one plate- 25m out and back
06.28.2022
WOD
"Maverick"
12:00 AMRAP
6 deadlifts 155/105 115/85 95/65
6 hang power cleans
6 front squats
12-16-2020
WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings
AT home
WOD
"Ring the Bell"
4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00
09.09.2020
landmine upper body
4 sets
tall kneeling landmine press x 12 https://youtu.be/Dhw-HynGaSs
landmine upright row x 12/arm https://youtu.be/8GBibrvgQEo
goblet landmine bent over row x 15 reps
rump pump- lower body
3 sets
sumo deadlifts x 8 reps at 65% 1 RM deadlift
DB RDLs x 8/side 50/35 35/20
Split stance KB swings x 8/side pick a KB weight
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
02.13.2020
WOD
For Time
3 rounds
round one:
14 (7/side) tall kneeling to standing with KBs front racked https://www.youtube.com/watch?v=gzNHWAOVcH0 35/26 26/18
20 KB swings 53/35
300m row
round two:
14 tall kneeling to standing
30 KB swings
400m row
round three:
14 tall kneeling to standing
40 KB swings
500m row
