08/11/2020 WOD

A.

Dynamic Stretches


B.

"Tabata"

(4 minutes) 20 seconds on: 10 seconds off: 

Back squat hold


C.

For Strength/Technique

Back squats 

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


D.

2 Rounds for Time

200m suit case carry (L)

200m suit case carry (R)


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

"Tabata"

(4 minutes) 20 seconds on: 10 seconds off: 

D-bell front rack squat hold 

(D-bell in each hand)


C.

For Strength/Technique

D-bell squats 

8-8-8-8-8


D.

2 Rounds for Time

200m suit case carry (L)

200m suit case carry (R)


E.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

"Tabata"

(4 minutes) 20 seconds on: 10 seconds off: 

Backpack back squat hold 


C.

For Strength/Technique

Backpack back squats 

8-8-8-8-8


D.

2 Rounds for Time

200m suit case carry (L)

200m suit case carry (R)


E.

Static Stretches

2 views0 comments

Recent Posts

See All

7/30/2021 WOD

A. Dynamic Stretches B. 3 Rounds 15 goblet squats 30/30 second suit case hold C. For Strength/Technique D-bell Back Squat (d-bell in each hand) 8-8-8-8-8 D. 3 Rounds for Time 15 d-bell push press 15 r

7/30/2021 WOD

A. Dynamic Stretches B. 3 Rounds 15 goblet squats 30/30 second suit case hold C. For Strength/Technique Back Squat 4-4-4-4-4 @ 75% D. 3 Rounds for Time 15 push jerks 15 toes to bar E. Static Stretches

7/29/2021 WOD

A. Dynamic Stretches B. For Time 50-25 Snatches (55/75 RX) V-ups C. 21 Minute Clock 1st minute: 150m run 2nd minute: 10 burpees + 15 push ups 3rd minute: rest D. Static Stretches