07/17/2020 WOD

A.

Dynamic Stretches


B.

2 Rounds for Quality

15 handstand step-up

Rest 90 seconds


C.

5 Rounds for Time

10 box jumps

20 wall balls


D.

2 Rounds for Quality

25 strict pull-ups

Rest 90 seconds


E.

Static Stretches

 

D-bell use only


A.

Dynamic Stretches


B.

2 Rounds for Quality

15 pike handstand step-up

Rest 90 seconds


C.

5 Rounds for Time

10 lateral tuck jumps

20 jump squats


D.

2 Rounds for Quality

25 d-bell bent over rows (3 second negative each rep. D-bell in each hand)

Rest 90 seconds


E.

Static Stretches


 

Bodyweight/object


A.

Dynamic Stretches


B.

2 Rounds for Quality

15 pike handstand step-up

Rest 90 seconds


C.

5 Rounds for Time

10 lateral tuck jumps

20 jump squats


D.

2 Rounds for Quality

25 d-bell bent over rows (3 second negative each rep)

Rest 90 seconds


E.

Static Stretches


4 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (For Strength/ Technique) 8 sets of (4 Dbell cleans + 4 Dbell hang squat cleans) C. (For time) 75 Devil Rows 75 Dbell shoulder to overheads (Partition as needed) D. Static stre

A. Dynamic Stretches B. (For Strength/ Technique) 8 x (1 clean pull + 1 power clean + 1 below knee hang power clean) C. “Teams of 3” (For time) 5,000m row 150 shoulder to overhead 115/165lbs (1 person

A. Dynamic Stretches B. (For time & quality) 50 Dbell overhead sit ups 50 Driver squats 50 Dbell overhead sit ups C. (For Strength/ Technique) Dbell Squat 8-8-8-8-8 (Dbell each hand) D. (For time) 1 m