top of page

07/03/2020 WOD

A.

Dynamic Stretches


B.

5 Rounds for Quality

30 second ring dip hold 

15 hands to chest plyo push ups


C.

For Strength/Technique

Back squat 

4-4-4-4-4 @ 70%


D.

For Time

150 walking lunges 

100 jumping lunges 

100 walking lunges 

50 jumping lunges


E.

Static Stretches

 

D-bell use only


A.

Dynamic Stretches

B.

5 Rounds for Quality

30 second box dip hold 

15 plyo push ups

C.

For Strength/Technique

D-bell squat 

8-8-8-8-8

D.

For Time

150 walking lunges 

100 jumping lunges 

100 walking lunges 

50 jumping lunges

E.

Static Stretches


 

Bodyweight/object


A.

Dynamic Stretches


B.

5 Rounds for Quality

30 second box dip hold 

15 plyo push ups


C.

For Strength/Technique

Backpack back squat 

8-8-8-8-8


D.

For Time

150 walking lunges 

100 jumping lunges 

100 walking lunges 

50 jumping lunges


E.

Static Stretches

8 views0 comments

Recent Posts

See All

WOD 02282024

A. Dynamic Stretches B. (For time) 300m run 60 dbell bent over row (dbell each hand) 300m run 60 pike push ups 300m run 60 dbell hang power cleans (dbell each hand) 300m run 60 sprawls 300m run C. Sta

WOD 02282024

A. Dynamic Stretches B. “Partner” (For time) 300m partner run 60 ring muscle ups 300m partner run 120 deficit handstand push ups 5.5/7” 300m partner run 180 hang power cleans 95/135lb 300m partner run

WOD 02272024

A. Dynamic Stretches B. (Every minute for 7 minutes) 14 box pistols C. (For time) 27-21-15-9 Devil rows Push ups D. (Every minute for 7 minutes) 30 seconds on: tuck ups 30 seconds off: rest E. Static

bottom of page