workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

09.10.16

Bench mark WOD for the Ramp It Up! Fall Challengea) 20 minutes to find a 1RM thruster - POPs: this must be one fluid motion from bottom of squat to OH (not a clean and jerk or push press) any bend in the knee on the catch will not count b) For time: 1K row 50 air squats (below parallel) 20 push ups (perfect chest to floor) 400m run 10 pull ups or ring rows (no bands)

Record Results

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.09.16

IMG_3942 Warm Up: PVC speed game: stand in a circle but not too close. Everyone has the PVC in one hand. Caller yells out right or left and the PVC is dropped that direction. Burpee penalty for a dropped PVC.

Primer: 6:00 EMOM odd mins: 8 floor wipers 95/65 on bar which is racked really low. Hold bar overhead and move your feet together to the left side and touch the plates, then right side to touch plates. even mins: 20 walking lunges with 45/25 plate overhead

WOD: 12:00 AMRAP 2 Rope Climbs or 4 up/downs 10 hand release push ups 12 sumo deadlifts 155/115

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.08.16

IMG_3808 Warm Up: 5 rounds or 15:00 7 double KB front squats- light weight 7 push ups 100m run remaining time is couch stretch

Skill: Back squat between back squat sets do 10 reps(5each leg) of Single leg lunge to jump- start in a lunge, step up with knee coming as high as the hip, jumping off the planted foot with a controlled descend. BS 5 reps @50% 3 reps @65% 2 reps @70% 1 reps @80%

WOD: 4 RFT 2 Turkish Get ups 35/26 30 DUs or 90 singles 10 Power Cleans 135/95 or 115/75

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.07.16

tayler Warm Up: 3 rounds not for time 10 dumbbell or KB thrusters- light weight 40 DUs or 80 singles

 

WOD: 8 RFT 8 DB snatch 50/30 (4 each side) 8 TTB 8 Box jumps 24/20 8 Pistols (4 each side) 8 HSPU 200m run- fence and back

scaling: DB snatch 30/20 TTB- hanging knee raises pistols- work at progression level HSPU- DB presses- seated

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.06.16

6:00 EMOMmin 1: banded lat stretch x:45 min 2: banded tricep stretch x :45 min 3: deep squat progression x 5IMG_2902

Skill: not for time 95/65 or scaled to 75/55 25 reps of strict press 50 reps of good mornings

WOD: Row 250m 500m 1000m 500m 250m Rest 1:00 or rest while partner rows

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.05.16 Labor Day

WODs today at 9 and 10am only

WOD:

Badger 3 RFT 30 squat cleans 95/65 30 pull ups 800m run

scaled 3 RFT 20 squat cleans 75/55 20 ring rows 800m run or row

 

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

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