workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

03.03.2021 Team of 3

WOD
"Jelly Roll"
Team of 3- waterfall style
200m row
9 S2OH 135/95 115/75 95/65

once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team- a total of 9 rounds. You cannot pass a teammate.

Warm Up

2 Rounds For Quality

  • Spiderman lunge + reach x 5-7 each side

  • Side Plank on Elbow x 20 seconds per side

  • Crab Walk x 20 seconds

  • Samson Walking Lunge x 5-7 each side






Strength
Body Composition- 3 sets
A. Pendlay row: 30X1; 10-12 reps https://youtu.be/ezrZnmjZTR4
B. Strict dips (use two boxes): 2020; 10-12 reps https://youtu.be/FQc7whdE5FI
C. Supinated grip body row: 30X0; 12-14 reps https://youtu.be/zbLAEQ3e9gw

WOD
"Jelly Roll"
Team of 3- waterfall style
200m row
9 S2OH 135/95 115/75 95/65

once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team- a total of 9 rounds. You cannot pass a teammate.


Gymnastics Challege
10 wall walks- quality here!
challenge: hold the top of the handstand for 5 seconds








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Daily WOD Teresa Briest Daily WOD Teresa Briest

02.05.2021

WOD
"Interception"
4 rounds for time
row 20/15 cals
10 thrusters 95/65 75/55 RX+ 115/85

Warm Up
2 rounds
10 cyclist squats
5/side bird dog
10 feet crab walk
3/side inchworm spiderman walk

Mobility
PVC ankle dorsiflexion complex x 8/side
PVC prone lift offs x 10
prone swimmers x 5
quadruped thoracic rotations x 5/side


Gymnastics Focus
5 sets
1:00 accumulate a hold of choice
8-10-12-10-8
V-up pass thrus



WOD
"Interception"
4 rounds for time
row 20/15 cals
10 thrusters 95/65 75/55 RX+ 115/85

Cool Down
1:00 straddle pose
1:00 saddle pose
30 seconds each side thread the needle
1:00 puppy dog pose

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