workout of the day
10.29.2023 Swim WOD
16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up
16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up
08.04.19 Beach WOD
5 rounds for time
RDLs x 5 right
waiter squats x 5 right
push press x 5 right
switch sides
then swim to diving platform
deck out + 5 burpees on platform
swim back to beach
5 rounds for time
With DBs
RDLs x 5 right
waiter squats x 5 right
push press x 5 right
switch sides
then swim to diving platform
deck out + 5 burpees on platform
swim back to beach
02.03.19 Swim WOD
16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up
16:00 EMOM
min 1- 50 swim + deck out
min 2- 8 goblet squats + 5 sit ups
min 3- 10 second wall kick + swim to mid pool and back + deck out
min 4- 6 renegade rows - row right, row left, push up