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

A. Dynamic Stretches B. “Andy” w/ a partner (For time) 25 Thrusters 85/115lbs 50 Box Jumps 20/24” 75 Deadlifts 1.5 mile run (run together) 75 Deadlifts 50 Box Jumps 25 Thrusters (If you have a vest; w

A. Dynamic Stretches B. (For time) 25 Dbell Thrusters (dbell each hand) 50 Box Jumps or step ups 75 Dbell Deadlifts (dbell each hand) 1.5 mile run 75 Dbell Deadlifts (dbell each hand) 50 Box Jumps 25

A. Dynamic Stretches B. “Relay Games” (Come join in on the fun:)) C. Static stretches