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

5/8/2021 WOD

A. Dynamic Stretches B. For Time 21-15-9 each side Single Arm D-bell Power Clean C. For Time 250 jumping lunges (30 seconds on; 30 seconds off) -then- 1/2 mile run D. Static Stretches

5/8/2021 WOD

A. Dynamic Stretches B. "Partner" For Time 21-15-9 each side each person Single Arm D-bell Power Clean (55/75 RX) (switch after 1 side complete) C. "Partner" For Time 500 jumping lunges (Switch every

5/7/2021 WOD

A. Dynamic Stretches B. For Strength/Technique Overhead Squat 3-3-3 1-1-1 C. 10 Rounds for Time 100m run 15 sit ups D. 3 Rounds 1 minute plank 100 bicycle crunches E. Static Stretches