06/30/2020 WOD

A.

Dynamic Stretches


B.

2 Rounds

25 PVC muscle snatches facing wall 

25 PVC pass throughs 

25 PVC heaving balance


C.

For Strength/Technique

Snatch 

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


D.

3 Rounds for Strength

8/8 single arm d-bell bent over row 


E.

Static Stretches


D-bell use only


A.

Dynamic Stretches

B.

2 Rounds (PVC or Broomstick)

25 PVC muscle snatches facing wall 

25 PVC pass throughs 

25 PVC heaving balance

C.

For Strength/Technique

D-bell Snatch 

5-5-5-5-5 each side

D.

3 Rounds for Strength

8/8 single arm d-bell bent over row 


E.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

2 Rounds (PVC or Broomstick)

25 PVC muscle snatches facing wall 

25 PVC pass throughs 

25 PVC heaving balance


C.

For Strength/Technique

Backpack Snatch 

10-10-10-10-10


D.

3 Rounds for Strength

15 backpack bent over row 

E.

Static Stretches

15 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