workout of the day
12.05.2021 Swim WOD
18:00 AMRAP
30 Alternating DB snatch
50 yard swim
20 single DB thrusters
100 yard swim
10 each side DB curls
150 yard swim
Meet at 9:15am at 6545 Flying Cloud DR, Eden Prairie
Swim Chipper
18:00 AMRAP
30 Alternating DB snatch
50 yard swim
20 single DB thrusters
100 yard swim
10 each side DB curls
150 yard swim
11.07.2021 Swim WOD
8 rounds
12 curtsy squats- 6 each side
25 yd. swim
10 sit ups in shallow end
25 yd. swim
12 lift and chop- 6 each side
Rest 30 seconds
8 rounds
12 curtsy squats- 6 each side
25 yd. swim
10 sit ups in shallow end
25 yd. swim
12 lift and chop- 6 each side
Rest 30 seconds
04.11.2021 Swim WOD
Every 2:30 for 5 rounds
start mid pool
sprint to the deep end and complete 5 deck outs
on deck 10-8-6-4-2 DB hang clean & jerk each side
broad jump off the blocks
swim 37.5 yards back to the middle of the pool
rest in remaining time
Swim WOD
Every 2:30 for 5 rounds
start mid pool
sprint to the deep end and complete 5 deck outs
on deck 10-8-6-4-2 DB hang clean & jerk each side
broad jump off the blocks
swim 37.5 yards back to the middle of the pool
rest in remaining time
03.01.2020 Swim WOD
WOD
10 wall balls
15 MB power cleans
10 wall balls
Swim 150/100 yards
10 push ups
15 MB squat cleans
10 push ups
Swim 150/100 yards
10 deck outs
15 MB power cleans
10 deck outs
Swim 150/100 yards
WOD
10 wall balls
15 MB power cleans
10 wall balls
Swim 150/100 yards
10 push ups
15 MB squat cleans
10 push ups
Swim 150/100 yards
10 deck outs
15 MB power cleans
10 deck outs
Swim 150/100 yards
11.10.19 Swim WOD
200 yd swim
20 single arm KB thrusters
20 burpees
200 yd swim
20 burpees
20 single arm KB thrusters
200 yd swim
200 yd swim
20 single arm KB thrusters
20 burpees
200 yd swim
20 burpees
20 single arm KB thrusters
200 yd swim
09.22.19 Swim WOD
Address: 6545 Flying Cloud Drive Eden Prairie
WOD
20-16-12-8-4
DB hang clean & jerk- single side
50/100 yard swim depending on your swimming level- after each set of C&J
Address: 6545 Flying Cloud Drive Eden Prairie
Warm up in the dryland room
Teach the clean & jerk movement with DBs
mini-wod: tabata banded glute bridges
Pool warm up
teach freestyle drills
WOD
20-16-12-8-4
DB hang clean & jerk- single side
50/100 yard swim depending on your swimming level- after each set of C&J
06.09.19 Swim WOD
AMRAP 16:00
100yards (50) swim
death march x 5 steps each side
Single DB thrusters x 10
plank shoulder taps x 10/side
Warm Up https://www.instagram.com/p/BujX_-ChRAb/
Seesaw KB press- one KB each hand. Press one and then seesaw x 6-8 reps/side
Alt. dead stop bent over row with KBs x 6-8/side
Tall kneeling halo x 8-10 reps/side
Standing windmill x 6-8/side
Hips elevated lat pull overs x 6-8 reps
AMRAP 16:00
100yards (50) swim
death march x 5 steps each side
Single DB thrusters x 10
plank shoulder taps x 10/side