workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

08.19.2023 Partner wod

WOD
"Money for Nothing, and Your Doubles for Free"
with a partner
7 round for time
10 synchro power cleans 135/95  115/75  95/65
12 each TTB or hanging knee raises
10 synchro burpee over bar
24 DUs each or single unders each

Primer
6:00 EMOM
min 1- 5 power cleans- building load 
min2- 30 seconds of double under practice
 
WOD
"Money for Nothing, and Your Doubles for Free"
with a partner
7 round for time
10 synchro power cleans 135/95  115/75  95/65
12 each TTB or hanging knee raises
10 synchro burpee over bar
24 DUs each or single unders each

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Daily WOD Teresa Briest Daily WOD Teresa Briest

08.01.2023


WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar

Snatch warm up
3 reps of each-empty barbell
1. slow overhead squats
2. sots press to stand
3. press to squat
4. extension to pull under
5. upper cut drill
6. power snatch from the pockets


Strength
A. 3 sets of 3 reps snatch balance- build load with good form
B. Overhead squats
5 sets of 3 reps building from 60% of your snatch max

WOD
"Thunder Ball"
Every 3:00 for 4 sets
12 TTB or hanging knee raises
9 thrusters 115/75
6 burpee over bar

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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.29.2023 Partner WOD

WOD
"Smoke Show"
with a partner 
You Go, I Go
10 rounds
10/8 cals bike
10 TTB or hanging knee raises
10 hang power snatch  95/65  75/55  45/35

Rest 2:00

10 rounds
10/8 cals bike
10 pull ups
10 hang power cleans 115/85  95/65  75/55

WOD
"Smoke Show"
with a partner 
You Go, I Go
10 rounds
10/8 cals bike
10 TTB or hanging knee raises
10 hang power snatch  95/65  75/55  45/35

Rest 2:00

10 rounds
10/8 cals bike
10 pull ups
10 hang power cleans 115/85  95/65  75/55

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.27.2023

WOD
"Tsunami"
Buy In: 400m run
3 rounds 
40 wall balls 20/14
30 KB swings 53/35
20 Alternating DB snatch 50/35  35/20
10 TTB or hanging knee raises
Time Cap 20:00

Strength
Ten sets of 2 reps push press @ 65-75%
*build based on quality over the 10 sets

WOD
"Tsunami"
Buy In: 400m run
3 rounds 
40 wall balls 20/14
30 KB swings 53/35
20 Alternating DB snatch 50/35  35/20
10 TTB or hanging knee raises
Time Cap 20:00

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.24.2023

2023 PRIDE workout- designed by Corey

40 minute time cap

Run + TTB and burpees are to be completed together and synchro.  P-R-I-D-E portion can be split amongst partners however desired.

Buy-in

"Rainbow Road"

1 mile run (together)

"PRIDE"

11 rounds (one round for each color of the progress flag)

P - Pull-ups (12)

R - Row (12/10 cals)

I - Isabel -half (15 snatches) (95/65)

D - Double Unders (50)

E - Echo Bike (12/10)

Cash Out

"2023 is the year"

20 TTB (synchro)

23 burpees over bar (synchro)

2023 PRIDE workout- designed by Corey

40 minute time cap

Run + TTB and burpees are to be completed together and synchro.  P-R-I-D-E portion can be split amongst partners however desired.

Buy-in

"Rainbow Road"

1 mile run (together)

"PRIDE"

11 rounds (one round for each color of the progress flag)

P - Pull-ups (12)

R - Row (12/10 cals)

I - Isabel -half (15 snatches) (95/65)

D - Double Unders (50)

E - Echo Bike (12/10)

Cash Out

"2023 is the year"

20 TTB (synchro)

23 burpees over bar (synchro)

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.16.2023

WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14

Strength- accessories
2 sets
A. single arm DB bench press x 12/side
B. wide grip strict pull ups x 8
2 sets
A. single arm DB rows x 10/side @2111
B. DB reverse flys x 12- light load
2 sets
A. banded tricep extensions x 30
B. banded pull aparts x 30 



WOD
"Strawberry Fields Forever"
Every 1:30 for 10 rounds
1-2-3-4-5-6-7-8-9-10
TTB
8 box jumps 24/20" after each set of TTB
max reps wall balls 20/14

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Daily WOD Teresa Briest Daily WOD Teresa Briest

05.20.2023 Partner WOD

WOD
"Split Up"
Partners
5 rounds for time
20 DUs each- not at the same time
20 TTB- split
5 each barbell clusters  135/95  115/75  95/65
400m run together

WOD
"Split Up"
Partners
5 rounds for time
20 DUs each- not at the same time
20 TTB- split
5 each barbell clusters  135/95  115/75  95/65
400m run together

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