workout of the day
12.05.2021 Swim WOD
18:00 AMRAP
30 Alternating DB snatch
50 yard swim
20 single DB thrusters
100 yard swim
10 each side DB curls
150 yard swim
11.07.2021 Swim WOD
8 rounds
12 curtsy squats- 6 each side
25 yd. swim
10 sit ups in shallow end
25 yd. swim
12 lift and chop- 6 each side
Rest 30 seconds
04.11.2021 Swim WOD
Every 2:30 for 5 rounds
start mid pool
sprint to the deep end and complete 5 deck outs
on deck 10-8-6-4-2 DB hang clean & jerk each side
broad jump off the blocks
swim 37.5 yards back to the middle of the pool
rest in remaining time
03.01.2020 Swim WOD
WOD
10 wall balls
15 MB power cleans
10 wall balls
Swim 150/100 yards
10 push ups
15 MB squat cleans
10 push ups
Swim 150/100 yards
10 deck outs
15 MB power cleans
10 deck outs
Swim 150/100 yards
11.10.19 Swim WOD
200 yd swim
20 single arm KB thrusters
20 burpees
200 yd swim
20 burpees
20 single arm KB thrusters
200 yd swim
09.22.19 Swim WOD
Address: 6545 Flying Cloud Drive Eden Prairie
WOD
20-16-12-8-4
DB hang clean & jerk- single side
50/100 yard swim depending on your swimming level- after each set of C&J
06.09.19 Swim WOD
AMRAP 16:00
100yards (50) swim
death march x 5 steps each side
Single DB thrusters x 10
plank shoulder taps x 10/side