workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

09.29.2023

WOD
"Bacon Maple Glaze"
3 rounds for time
100 feet single arm overhead walking lunges  50/35  35/20
10 burpee pull ups
20 crossovers or speed steps
 

Strength
Front Squats
5 x 5 reps
1 tempo front squat @ 3211 + 4 front squats @ 75-80%
 
WOD
"Bacon Maple Glaze"
3 rounds for time
100 feet single arm overhead walking lunges  50/35  35/20
10 burpee pull ups
20 crossovers or speed steps
 

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Daily WOD Teresa Briest Daily WOD Teresa Briest

07.12.2023

WOD
"Bicycle"
Every 3:00 for 5 sets
10 cals bike
10 cals row
20 crossover jumps

Strength
Deadlifts
12 sets of 2 reps @ 70%
Rest 60 seconds between sets


WOD
"Bicycle"
Every 3:00 for 5 sets
10 cals bike
10 cals row
20 crossover jumps

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Daily WOD Teresa Briest Daily WOD Teresa Briest

05.04.2023

WOD
"Snatch Crossover"
For Time
30 power snatch 95/65
30 crossovers 
15 TTB or hanging knee raises
20 power snatch 115/85
20 crossovers
15 TTB or hanging knee raises
10 power snatch 135/95
10 crossovers
15 TTB or hanging knee raises
 

Strength
Wendler week 4 cycle 2
Deload 
Back Squats
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
"Snatch Crossover"
For Time
30 power snatch 95/65
30 crossovers 
15 TTB or hanging knee raises
20 power snatch 115/85
20 crossovers
15 TTB or hanging knee raises
10 power snatch 135/95
10 crossovers
15 TTB or hanging knee raises
 

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Daily WOD Teresa Briest Daily WOD Teresa Briest

04.07.2023

WOD
"Deadliest Catch"
13:00 AMRAP
20 DB deadlifts  50/35  35/20
15 DB hang power cleans
10 DB thrusters
20 crossovers or 20 DUs or 20 speed steps

Snatch Warm up
3 reps empty barbell or PVC
1.  slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets


Strength
Snatch
A.  3 sets of snatch press in the receiving position x 3 reps
B.  2 sets of hang power snatch + hang snatch @ 55-65%
C. 10:00 EMOM 1 snatch- build load

WOD
"Deadliest Catch"
13:00 AMRAP
20 DB deadlifts  50/35  35/20
15 DB hang power cleans
10 DB thrusters
20 crossovers or 20 DUs or 20 speed steps

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