10.03.2021 Swim WOD

Every 5:00 for 20:00

100 yard swim

6 DB reverse lunges

6 DB thrusters

6 DB devil’s press

you will work with one DB and alternate sides

08.23.2020 Swim WOD

Lake Harriet South Beach

9:15am

WOD

5 RFT

9 DB snatch each side

6 burpees over the DB

3 DB thrusters

swim 100m

08.09.2020 Swim WOD

4 RFT

4 single arm DB press/side

6 single arm DB row/side
12 total front rack lunges
100 m swim

07.05.2020 Swim WOD

Lake Harriet South Beach

4 Rounds for Time

3 sets of

4 DB thrusters

4 DB hang clean & jerk

4 DB deadlifts

then swim 100 yards

12.08.19 Swim WOD

Every 2:00 for 10 sets

50 swim

8 DB hang clean and jerk

10 DB single side rows

30 Single DB overhead flutter kicks

10.13.19 Swim WOD

Warm Up

run in dryland room

death march

perfect stretch walk

then....

push up shoulder taps x 10

standing pass through with PVC x 10

sumo inchworms x 10

yoga push ups x 10

Movements

DB or KB

1 arm high pulls

1 arm OH carry

Sumo deadlifts

Drop back lunges

WOD

17:00 AMRAP

10 sumo DL with KB or DB

10 drop back lunges off a kickboard

25 yds. single arm OH carry/side

100yds (or 50) swim

08.18.19 Beach WOD

18:00 AMRAP- everything with a 10 or 15# plate


3,6,9,12... keep adding 3 reps until time expires

Turkish sit ups
Halos- each direction
Mtn. Climbers- each side
Squat + press out
Swim