workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

11.04.2023. Team of 3

WOD
"Troopers"
Team of 3
30:00 AMRAP
30 wall balls 20/14
30 bench press 135/95. 115/75. 95/65
30 box jump overs 24/20"
30 DB snatch 50/35  35/20

WOD
"Troopers"
Team of 3
30:00 AMRAP
30 wall balls 20/14
30 bench press 135/95. 115/75. 95/65
30 box jump overs 24/20"
30 DB snatch 50/35  35/20

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Daily WOD Teresa Briest Daily WOD Teresa Briest

10.21.2023. Partner WOD

WOD
"In Deep"

with a partner

buy in: 60 cals bike

10 rounds- you go I go 

3 C2B pull ups

6 pull ups

9 TTB

12 alternating DB snatch. 50/35. 35/20

cash out: 100 cals row

*one work, one rest on the calories and on the rounds, one person completes a full round before switching

WOD
"In Deep"

with a partner

buy in: 60 cals bike

10 rounds- you go I go 

3 C2B pull ups

6 pull ups

9 TTB

12 alternating DB snatch. 50/35. 35/20

cash out: 100 cals row

*one work, one rest on the calories and on the rounds, one person completes a full round before switching

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.19.2023

WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35  35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups

Strength 
Deadlifts
6 sets of 1 rep @85%
between sets complete a gymnastics drill of choice

WOD
"Wilderness"
For Time
8 bar muscle ups/8 C2B pull ups/ 8 pull ups
16 DB snatch 50/35  35/20
32 wall balls 20/14
16 DB snatch
8 bar muscle up/c2b pull ups/pull ups

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.08.2023 Partner WOD

WOD
"Rock Star"

With A Partner Alternating Complete Rounds:
AMRAP 7:
-
5 Burpees Over DB
- 5 DB Thrusters 50/35#
*Rest 3 Minutes
AMRAP 7:

- 10 Box Jump Overs 24/20"
- 3 Wall Walks
*Rest 3 Minutes
AMRAP 7:

- Max DB Snatches 50/35#
*Non Working Partner Holds Dead Hang From Rig

 2 sets
10 each side DB death march
10 plank shoulder taps
5 each side DB thrusters
5 plank shoulder tap + push up each side
10 alternating DB hang snatch
 
 

 
 
 WOD
"Rock Star"

With A Partner Alternating Complete Rounds:
AMRAP 7:
-
5 Burpees Over DB
- 5 DB Thrusters 50/35#
*Rest 3 Minutes
AMRAP 7:

- 10 Box Jump Overs 24/20"
- 3 Wall Walks
*Rest 3 Minutes
AMRAP 7:

- Max DB Snatches 50/35#
*Non Working Partner Holds Dead Hang From Rig

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Daily WOD Teresa Briest Daily WOD Teresa Briest

08.31.2023

WOD
"Wheels Up"
12:00 AMRAP
8 single DB box step ups  24/20"  50/35  35/20
10 DB snatch 50/35  35/20
12/10 cals bike

Primer
Handstand skills
A. 3 sets
5 donkey kicks to wall
rest 30 seconds
3 wall walks + 1 wall facing strict HSPU negative

B. 3 sets of 20 reps handstand marching on wall or on box (10/side)
 
C. 3-6 strict handstand push ups
followed by handstand walking practice for 1:00
or wall walk practice for 1:00


WOD
"Wheels Up"
12:00 AMRAP
8 single DB box step ups  24/20"  50/35  35/20
10 DB snatch 50/35  35/20
12/10 cals bike

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Daily WOD Teresa Briest Daily WOD Teresa Briest

08.18.2023

WOD
"I am 20"
4 rounds for time
30 box jump overs 24/20"
20 cals row
10 DB snatch 50/35  35/20 or try 70/50 
time cap 20:00

Strength
A. push press behind the neck in a snatch grip
5 sets of 2 reps build load with good form 

B. snatch balance
5 sets of 2 reps @ 70-80% of your max snatch
 
WOD
"I am 20"
4 rounds for time
30 box jump overs 24/20"
20 cals row
10 DB snatch 50/35  35/20 or try 70/50 
time cap 20:00

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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.16.2023 Swim WOD

5 rounds

10 ball slams

10 DB snatches

10 jumping jacks

10 DB thrusters

150m swim

Meet at West Bush Lake in Bloomington 9am

5 rounds

10 ball slams

10 DB snatches

10 jumping jacks

10 DB thrusters

150m swim

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