07/09/2020 WOD

A.

Dynamic Stretches


B.

8 Minute Clock

Every 2 minutes:

12 bent over back flys

30/30 sec single leg glute bridge hold


C.

2 Rounds for Time*

15 push press (95/135 RX)

15 sumo deadlift high pull


2 Rounds for Time*

12 push press (95/135 RX)

12 sumo deadlift high pull


2 Rounds for Time*

9 push press (95/135 RX)

9 sumo deadlift high pull


rest 3 minutes after each 2 rounds*


D.

Static Stretches


D-bell use only


A.

Dynamic Stretches

B.

8 Minute Clock

Every 2 minutes:

12 bent over back flys

30/30 sec single leg glute bridge hold

C.

2 Rounds for Time*

15 d-bell push press

15 d-bell sumo deadlift high pull

(d-bell in each hand)

2 Rounds for Time*

12 d-bell push press

12 d-bell sumo deadlift high pull

(d-bell in each hand)

2 Rounds for Time*

9 d-bell push press

9 d-bell sumo deadlift high pull

(d-bell in each hand)

rest 3 minutes after each 2 rounds*


D.

Static Stretches


Bodyweight/object


A.

Dynamic Stretches


B.

8 Minute Clock

Every 2 minutes:

12 bent over back flys with water bottles

30/30 sec single leg glute bridge hold


C.

2 Rounds for Time*

15 backpack push press

15 backpack sumo deadlift high pull


2 Rounds for Time*

12 backpack push press

12 backpack sumo deadlift high pull


2 Rounds for Time*

9 backpack push press

9 backpack sumo deadlift high pull


rest 3 minutes after each 2 rounds*


D.

Static Stretches


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