workout of the day
02.13.2023
WOD
"Dead Weight"
DB deadlifts x 40 reps
DB hang power cleans x 30 reps
DB shoulder to overhead x 20 reps
DB devil's press x 10 reps
RX 50/35 IN 35/25 SC 25/15
Gymnasty WOD
4 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box https://youtu.be/zSFLpR2EMvg
Strength
Push Press
5 x 3 reps build load
between sets 50 feet each side suitcase carry- heavy
WOD
"Dead Weight"
DB deadlifts x 40 reps
DB hang power cleans x 30 reps
DB shoulder to overhead x 20 reps
DB devil's press x 10 reps
RX 50/35 IN 35/25 SC 25/15
07.31.2021 Partner WOD
WOD
"Reckless"
taken from West Fitness Santa Cruz
partners
Part One
For time
8 rounds each person- using DBs throughout
1 devil's press 50/35 35/20
2 thrusters
3 hang power cleans
4 push press
then
4 x 200m run each person- alternating rounds
then
Part Two
8 rounds each person
1 devil's press
2 thrusters
3 hang power cleans
4 push press
then
4 x 200m run each person- alternating rounds
Warm Up
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
5 Kettlebell Windmills (each side)
10 Alternating Cossack Squats
30 Second Jump-Rope
Rest as needed
Mobility:
8/side thoracic rotations- sit back on heels and do these
Rotator cuff mini-band complex (yellow band)
1. 3 x 10 sec holds
2. 10 presses
3. 10 external rotations (ER)
4. 5 pulsing
5. 10 ER overhead
WOD
"Reckless"
taken from West Fitness Santa Cruz
partners
Part One
For time
8 rounds each person- using DBs throughout
1 devil's press 50/35 35/20
2 thrusters
3 hang power cleans
4 push press
then
4 x 200m run each person- alternating rounds
then
Part Two
8 rounds each person
1 devil's press
2 thrusters
3 hang power cleans
4 push press
then
4 x 200m run each person- alternating rounds