workout of the day
12.27.2022
WOD
Bermuda Triangle
3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round
15 Minute Time Cap
Increase weight for each round
Advanced
115/85-135/95-155/105
Intermediate
95/65-115/85-135/95
Scaled
55/45-75/55-95/65
*Athletes may choose to Row/Bike/Ski
Warm Up
3 sets
200m cardio
6-10 push ups
10 each side curtsy squats
10 barbell good mornings
5 each side KB RDLs
Strength- 3 super sets
A. Bulgarian split squats x 8 reps each side- moderate load
B. 2 reps Turkish get ups each side- increase load per round
WOD
Bermuda Triangle
3 Rounds for Time
10/8 Calories*
7 Deadlifts
10/8 Calories
5 Power Clean
10/8 Calories
3 Hang Squat Clean
Rest 1 Minute following each round
15 Minute Time Cap
Increase weight for each round
Advanced
115/85-135/95-155/105
Intermediate
95/65-115/85-135/95
Scaled
55/45-75/55-95/65
*Athletes may choose to Row/Bike/Ski