workout of the day
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
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
10.17.2021 Swim WOD
Meet at 6545 Flying Cloud Drive in Eden Prairie
9:15am we start with our dryland warm up
18:00 AMRAP
Turkish sit ups x 6 each side
goblet squats x 5
devil's press x 4 each side
reverse lunges x 3 each side
20 second bent knee hollow hold
100yd swim
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
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
08.15.2021 Swim WOD
beach wod
Bush Lake Bloomington
Beach WOD
4 rounds for time
150m swim
2 rounds
3 burpees
3 push ups
3 sit ups
3 jumping squats
3/side jumping lunges
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
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
08.23.2020 Swim WOD
5 RFT
9 DB snatch each side
6 burpees over the DB
3 DB thrusters
swim 100m
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
4 RFT
4 single arm DB press/side
6 single arm DB row/side
12 total front rack lunges
100 m swim