07.01.2023. Partner WOD

Primer
2 sets
8 each side DB RDLs
8 each side DB high pulls
8 each side DB thrusters
 
WOD
"Runaway Train"
partner wod- 30:00 AMRAP
100 cals row
other person runs 200m and then switches with rower
in remaining time
AMRAP
10 wall walks
20 DB devil's press
30 DB hang clean & jerk
40 DB thrusters  
*dual DBs 50/35  35/20

12.28.2021

Warm Up
2 Rounds:
2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
Banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
Wall supported deadbugs x 10 reps each side



Strength
Deadlift week 5
65%x4x8, 65%x8+
leave 2-3 reps in the tank


Pick your Poison
Wodapalooza
18:00 Time Cap
20 rounds
1 devil's press
2 DB thrusters
3 burpees

or
10 rounds
2 devil's press
4 DB thrusters
6 burpees

or
5 rounds
4 devil's press
8 DB thrusters
12 burpees

RX 50/35 SC 35/20

12.05.2021 Swim WOD

Meet at 9:15am at 6545 Flying Cloud DR, Eden Prairie

Swim Chipper

18:00 AMRAP

30 Alternating DB snatch

50 yard swim

20 single DB thrusters

100 yard swim

10 each side DB curls

150 yard swim

11.23.2020

Warm up
2 rounds
1:00 jumping rope or running in place
8-10 Cossack squats
8-10 sprawls to tuck jump

6-8 candlestick roll up


Strength
take 12:00 to build to a heavy complex of
power clean + hang clean below knee + split jerk

or at home
10:00 EMOM
min 1- right arm complex
min 2- left arm complex

complex
single arm DB power snatch x 4 reps
single arm DB hang power clean and jerk x 4 reps
single arm DB OH reverse lunge x 4

Body weight (BW)
EMOM 8:00
mins 1-2 2 BW man makers
mins 3-4 3 BW man makers
mins 5-6 7 bupree broad jumps
mins 7-8 8 burpee broad jumps


WOD
"Annie's Double"
50-40-30-20-10
Dus
sit ups
5-10-15-20-25
KB swings
wall balls or DB thrusters