workout of the day
06.22.2021
Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups
07.09.2020
WOD
"Heavy Cream"
5:00 AMRAP
1-2-3-4-5...
L-sit lift overs L+R=1 https://youtu.be/ZXqCBd9H3nE
Tuck ups or V-ups
Pistols L+R=1 sub a progression or touchdown squats
Rest 2:00
5:00 AMRAP
1-2-3-4-5...
Turkish get ups L+R=1 keep weight lighter so you can move through the minutes
between each set do 10 air squats
05.01.2020
WOD
20:00 EMOM
strength work
min 1- 3-5 TGU right side
min 2- elbow to tall plank x 8/side
min 3- 3-5 TGU left side
min 4- push ups x 10
01.23.2020
WOD
7 RFT
shuttle sprints 25 feet x 6
front squats x 7 155/105 105/75 75/55 RX+ 185/135
*no racks, must come from the floor
07.23.19
WOD (17:00)- this a perfect time to challenge yourself on your mile time. Go hard. You will have rest afterwards. Record any new PRs on the board!
Run 1 mile for time- use the new course
at 12:00 on the clock
5:00 AMRAP
Turkish Get Ups- choose an appropriate KB weight where you can keep moving through the get up for the entire time limit. Record reps and KB weight to the board- along with mile time.