workout of the day

Daily WOD Teresa Briest Daily WOD Teresa Briest

07.28.2023

WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
 
Weights  50/35  35/20

Strength
Push Jerks
8 sets of 3 reps @ 75-78%



WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
 
Weights  50/35  35/20

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Daily WOD Teresa Briest Daily WOD Teresa Briest

04.10.2023

WOD
"Carry On"
3 rounds for time
20 single DB overhead walking lunges 50/35  35/20
20 sit ups
20 DB alternating snatches  50/35  35/20
100 feet bear hug sandbag carry 100/70/50

Strength
Wendler week 1 round 2
Strict Press
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers


WOD
"Carry On"
3 rounds for time
20 single DB overhead walking lunges 50/35  35/20
20 sit ups
20 DB alternating snatches  50/35  35/20
100 feet bear hug sandbag carry 100/70/50

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Daily WOD Teresa Briest Daily WOD Teresa Briest

02.06.2023

WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35  35/25  25/15
50 feet single DB OH walking lunges 50/35  35/25  25/15
 
then 
 
for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry

Front squats
5 reps @ 60%
3 reps @ 70%
1 rep  @ 80%
5 reps @ 65-70%
3 reps @ 75-80%
1  rep  @ 85-90%
 
WOD
"Muscle Beach"
3 rounds for time
15 DB bench press 50/35  35/25  25/15
50 feet single DB OH walking lunges 50/35  35/25  25/15
 
then 
 
for time
20 sandbag cleans 100/70/50
300 feet sandbag bear hug carry

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Daily WOD Teresa Briest Daily WOD Teresa Briest

09.02.2021

WOD
"High-Fiving MF"
9-8-7
single DB OH walking lunges each side 35/25 25/15
abmat sit ups
50 DUs or 100 singles
(9 lunges right arm with DB, 9 lunges left arm with DB)


7-6-5
single DB overhead squats each side
abmat sit ups
30 DUs or 60 singles

5-4-3
single DB devil's press each side
abmat sit ups
20 DUs or 40 singles

Warm Up
2:00 cardio choice
10 KB sumo deadlifts
10 KB good mornings
5/side KB hip hurdles
5/side KB Turkish sit ups
2:00 cardio



Primer
2 sets
OH carry x 100' (50 feet each side)
prone PVC lift offs
banded lat pull downs


10:00 EMOM
min 1- BTN push press 5-4-3-2-1 reps
min 2- strict pull ups 1-2-3-4-5 add weight if you like



WOD
"High-Fiving MF"
9-8-7
single DB OH walking lunges each side 35/25 25/15
abmat sit ups
50 DUs or 100 singles
(9 lunges right arm with DB, 9 lunges left arm with DB)


7-6-5
single DB overhead squats each side
abmat sit ups
30 DUs or 60 singles

5-4-3
single DB devil's press each side
abmat sit ups
20 DUs or 40 singles

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