07/13/2020 WOD

A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

5/5 SpiderMan lunges with lateral push


C.

5 Minute AMRAP (As Many Rounds as Possible)

3 clean and jerks (130/185 RX)

3 muscle ups


D.

3 Rounds for Time

15 kettlebell swings (55/75 RX)

15 strict handstand push ups


E.

Static Stretches


D-bell use only


A.

Dynamic Stretches

B.

5 Minute EMOM (Every Minute on the Minute)

5/5 SpiderMan lunges with lateral push

C.

5 Minute AMRAP (As Many Rounds as Possible)

3 D-bell clean and jerks

3 D-bell bent over rows

3 box dips

D.

3 Rounds for Time

15 D-bell kettlebell swings

15 pike handstand push ups

E.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

5/5 SpiderMan lunges with lateral push


C.

5 Minute AMRAP (As Many Rounds as Possible)

3 backpack clean and jerks

3 backpack bent over rows

3 box dips

D.

3 Rounds for Time

15 backpack swings

15 pike handstand push ups


E.

Static Stretches


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