workout of the day
07.05.2023
WOD
"Can this be real?"
For Time
800m run
30 deadlifts 185/135
500/425m row
3:00 bear hug sandbag hold
500/425m row
30 deadlifts 185/135
800m run
Strength
A. landmine hack squats x 8 per side
B. DB pull overs x 15
C. landmine single leg RDLs x 8 per side
D. DB single arm high pulls x 12 per side
E. seated front raise + bus driver x 12
WOD
"Can this be real?"
For Time
800m run
30 deadlifts 185/135
500/425m row
3:00 bear hug sandbag hold
500/425m row
30 deadlifts 185/135
800m run
05.02.2022
WOD
"Over Over"
21-15-9
shoulder to overhead 135/95 115/75 95/65
box jump overs 24/20"
Warm Up
Every 1 minute for 9 mins, alternating between
12/8 cals bike/row or ski
10 DB squats + 10 DB push press
20 superman extensions
Mobility
banded front rack stretch x 30 seconds each side
banded ankle stretch x 30 seconds each side
inchworm + push up + walk back to deep squat + thoracic rotation each side x 5 reps
Strength
A. front squats
8:00 EMOM
min 0-3- 2 reps @ 55-60-65-70%
min 4-7- 1 rep @ 75-80-85-90%
B. landmine hack squat
4 sets of 10/side https://youtu.be/9VSQomFgQnM
WOD
"Over Over"
21-15-9
shoulder to overhead 135/95 115/75 95/65
box jump overs 24/20"