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

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