06/19/2020 WOD

A.

Dynamic Stretches


B.

5 Rounds for Quality

5/5 D-bell bent over row with 3 second pause


C.

For Strength/Technique

Power Snatch

5-5-5-5-5 @ 65%


D.

For Time

30 muscle snatches (80/115 RX)

30 muscle ups

30 ring dips


E. Static Stretches


D-bell use only


A.

Dynamic Stretches


B.

5 Rounds for Quality

5/5 D-bell bent over row with 3 second pause


C.

For Strength/Technique

D-bell power snatch

5-5-5-5-5 each side

(1 D-bell)


D.

For Time

30 D-bell muscle snatches (D-bell in each hand. Light to medium weight)

30 D-bell bent over rows

60 box dips


E.

Static Stretches 



Bodyweight/object


A.

Dynamic Stretches


B.

5 Rounds for Quality

10 backpack bent over row with 3 second pause


C.

For Strength/Technique

Backpack snatches

10-10-10-10-10    


D.

For Time

30 backpack muscle snatches

30 backpack bent over rows

60 box dips


E. Static Stretches

5 views0 comments

Recent Posts

See All

7/30/2021 WOD

A. Dynamic Stretches B. 3 Rounds 15 goblet squats 30/30 second suit case hold C. For Strength/Technique D-bell Back Squat (d-bell in each hand) 8-8-8-8-8 D. 3 Rounds for Time 15 d-bell push press 15 r

7/30/2021 WOD

A. Dynamic Stretches B. 3 Rounds 15 goblet squats 30/30 second suit case hold C. For Strength/Technique Back Squat 4-4-4-4-4 @ 75% D. 3 Rounds for Time 15 push jerks 15 toes to bar E. Static Stretches

7/29/2021 WOD

A. Dynamic Stretches B. For Time 50-25 Snatches (55/75 RX) V-ups C. 21 Minute Clock 1st minute: 150m run 2nd minute: 10 burpees + 15 push ups 3rd minute: rest D. Static Stretches