09.08.2023 Partner WOD

 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

08.23.2020 Swim WOD

Lake Harriet South Beach

9:15am

WOD

5 RFT

9 DB snatch each side

6 burpees over the DB

3 DB thrusters

swim 100m

01.28.2020

Warm Up
KB complex for 2 sets
halos x 5 each direction
press x 5 each side
windmills x 5 each side
bottoms up carry x 50 feet each side
reverse lunges x 5 each side

then...
scap pull ups x 5
scap push ups x 7
strict pull ups x 3-5
push ups x 7



Mobility:
parallette shoulder extensions x 10 reps
box stretch x 5 good exhales
weighted squat hold x 45 seconds- use a plate extended or elbows into knees- hold an upright position

Super Set (15:00)

3 sets of:
10 barbell bent over rows
20 prone banded leg adduction- yellow mini-band around the leg between ankles and calves


directly into...

3 sets of:
10 barbell back racked box step ups (5/side)
10 lateral hops over the barbell



WOD (12:00)

In 4:00

60 slam balls
in remaining time max cals row or bike

Rest 4:00

4:00 AMRAP
6 DB thrusters 50/35 35/20
3 burpees over the DBs
1 rope climb