workout of the day
09.10.2021
WOD
"This is How We Roll"
every 4:00
run 400m
5-4-3-2-1 clean
build to a heavy clean
"This is How We Rock"
300 Double Unders or 500 Single unders
@0:00 and every 1:00 after, 5 push ups
Time Cap 10:00
Warm Up
2 rounds
100m run
12 feet together squats
10 underswitch to crab reach- 5/side
8 banded RNT split squats each side
Primer
3 sets- build load & speed
1 clean pull
2 power cleans
3 hang squat cleans
Run 50m- building to a faster pace
WOD
"This is How We Roll"
every 4:00
run 400m
5-4-3-2-1 clean
build to a heavy clean
"This is How We Rock"
300 Double Unders or 500 Single unders
@0:00 and every 1:00 after, 5 push ups
Time Cap 10:00
02.03.18
Make up Strength/Skill WOD: Teams of 3 AMRAP 25:00 600m Row (each 200m) 15 TTB 21 HSPU- sub box or downward dog hspu 30 DUs each or 60 singles each 60 Front squats RD1- 75/55 RD 2- 95/65 RD 3- 115/85 RD 4- 135/95 * divide up reps as needed except the row and the double unders. Always 1 work 2 rest