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

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