workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

07.15.2023 Partner WOD

WOD
"Out of Hand"
with a partner
24 rounds for time
you go, I go
2 sandbang ground to over the shoulder
2 burpee pull ups
2 wall walks

 Mobility- 10 reps of each movement
1. Y raise superman lift
2. prone swimmers
3. cat/camels
4. thoracic rotations
5. reverse lunge + reach
 
 
WOD
"Out of Hand"
with a partner
24 rounds for time
you go, I go
2 sandbang ground to over the shoulder
2 burpee pull ups
2 wall walks

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Daily WOD Teresa Briest Daily WOD Teresa Briest

06.14.2021

WOD
"What do you want from me?"
every 3:00 for 5 sets
21 cal row or bike
12 sandbag ground to over the shoulder or sandbag cleans
9 HSPU

Warm Up
3 sets
5 DB windmills/side
20 quadruped shoulder taps
10 alternating underswitch to crab reach
30 seconds table top hold

Primer
5:00 EMOM- each minute complete:
20 second feet elevated down dog hold
4-6 push ups

WOD
"What do you want from me?"
every 3:00 for 5 sets
21 cal row or bike
12 sandbag ground to over the shoulder or sandbag cleans
9 HSPU


Strength: back squats
8 reps @ 55%
6 reps @ 60%
4 reps @ 65%
2 reps @ 70%

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Daily WOD Teresa Briest Daily WOD Teresa Briest

10.06.18 Teams of 4

WOD
Teams of 4
For Time

Worm squats x 40 reps
Teams will need to lift the worm to the shoulder and squat together. Team will be required to switch shoulders with the worm every 10 reps

Sandbag ground to over the shoulder x 80 reps
Teams will have 2 work, 2 rest. The sandbag starts on the ground each rep and needs to come over the shoulder and to the ground to count.

Synchro power cleans x 80 reps 155/105 135/95 155/75
Teams will have 2 work, 2 rest. Two people will need to synchronize their power clean reps by starting on the ground at the same time and finishing at the receiving position at the same time.

Sandbag burpee box jump overs x 40 reps 24/20" 20/16"
Teams will have 2 work, 2 rest. The sandbag is lifted on top of the box and then pushed over the box. The sandbag must touch the box. No throwing the sandbag over the box. Then each athlete performs a burpee box jump over.

WOD
Teams of 4
For Time

Worm squats x 40 reps
Teams will need to lift the worm to the shoulder and squat together. Team will be required to switch shoulders with the worm every 10 reps

Sandbag ground to over the shoulder x 80 reps
Teams will have 2 work, 2 rest. The sandbag starts on the ground each rep and needs to come over the shoulder and to the ground to count.

Synchro power cleans x 80 reps 155/105 135/95 155/75
Teams will have 2 work, 2 rest. Two people will need to synchronize their power clean reps by starting on the ground at the same time and finishing at the receiving position at the same time.

Sandbag burpee box jump overs x 40 reps 24/20" 20/16"
Teams will have 2 work, 2 rest. The sandbag is lifted on top of the box and then pushed over the box. The sandbag must touch the box. No throwing the sandbag over the box. Then each athlete performs a burpee box jump over.

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