08/03/2020 WOD

A.

Dynamic Stretches


B.

3 Rounds for Quality

15 goblet toe squats

12/12 single arm k-bell swings


C.

For Strength/Technique

Front squat

4-4-4-4-4 @75%


D.

3 Rounds for Quality

30/30 sec high knee hold

15 overhead sit ups


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

3 Rounds for Quality

15 goblet toe squats

12/12 single arm k-bell swings


C.

For Strength/Technique

D-bell front squat

8-8-8-8-8

(D-bell in each hand)


D.

3 Rounds for Quality

30/30 sec high knee hold

15 overhead sit ups


E.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

3 Rounds for Quality

15 goblet toe squats

12/12 single arm backpack swings


C.

For Strength/Technique

Backpack front squat

8-8-8-8-8


D.

3 Rounds for Quality

30/30 sec high knee hold

15 overhead sit ups


E.

Static Stretches

3 views0 comments

Recent Posts

See All

10/16/2021 WOD

A. Dynamic Stretches B. (For time) (3 minute collective on each movement) Front Squat hold Elevated plank hold Suit Case hold (heavy Dbell) Weighted plank (Collective all 3 minutes of hold before movi

10/16/2021 WOD

A. Dynamic Stretches B. “Partner” (For time) (7 minute collective on each movement) Front rack hold Handstand hold Deadlift hold Weighted plank (1 person works; 1 person rests) (Switch as much as need

10/15/2021 WOD

A. Dynamic Stretches B. (5 rounds for quality) 10 barbell bent over rows (Increase load each round) C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. (For time) 5-10-15-20 Sumo deadlift high pu