06/29/2020 WOD

A.

Dynamic Stretches


B.

9 Minute Clock

1st min: 40 sec bear plank 

2nd min: 40 sec handstand thigh taps

3rd min: 20/20 sec plank thigh touch hold


C.

3 Rounds for Time

10 single arm devil press (55/75 RX)

15 d-bell swings


Rest 3 minutes. Then...


3 Rounds for Time

8 single arm devil press

12 d-bell swings


D.

For Time

150 sit ups


E.

Static Stretches


D-bell use only


A.

Dynamic Stretches

B.

9 Minute Clock

1st min: 40 sec bear plank 

2nd min: 40 sec plank thigh taps

3rd min: 20/20 sec plank thigh touch hold

C.

3 Rounds for Time

10 single arm devil press (55/75 RX)

15 d-bell swings

Rest 3 minutes. Then...

3 Rounds for Time

8 single arm devil press

12 d-bell swings

D.

For Time

150 sit ups

E.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

9 Minute Clock

1st min: 40 sec bear plank 

2nd min: 40 sec plank thigh taps

3rd min: 20/20 sec plank thigh touch hold


C.

3 Rounds for Time

10 backpack devil press

15 backpack swings


Rest 3 minutes. Then...

3 Rounds for Time

8 backpack devil press

12 backpack swings


D.

For Time

150 sit ups


E.

Static Stretches

9 views0 comments

Recent Posts

See All

10/16/2021 WOD

A. Dynamic Stretches B. (For time) (3 minute collective on each movement) Front Squat hold Elevated plank hold Suit Case hold (heavy Dbell) Weighted plank (Collective all 3 minutes of hold before movi

10/16/2021 WOD

A. Dynamic Stretches B. “Partner” (For time) (7 minute collective on each movement) Front rack hold Handstand hold Deadlift hold Weighted plank (1 person works; 1 person rests) (Switch as much as need

10/15/2021 WOD

A. Dynamic Stretches B. (5 rounds for quality) 10 barbell bent over rows (Increase load each round) C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. (For time) 5-10-15-20 Sumo deadlift high pu