08/12/2020 WOD

A.

Dynamic Stretches


B.

3 Minute AMRAP (As Many Rounds As Possible)

15 chest to bar pull ups

20 barbell hop overs


C.

3 Minute AMRAP (As Many Rounds As Possible)

12 toes to bar

20 barbell hop overs


D.

3 Minute AMRAP (As Many Rounds As Possible)

9 power cleans (110/155 RX)

20 barbell hop overs


E.

3 Minute AMRAP (As Many Rounds As Possible)

6 hang power cleans

20 barbell hop overs


F.

3 Minute AMRAP (As Many Rounds As Possible)

3 bar muscle ups

20 barbell hop overs


G.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

3 Minute AMRAP (As Many Rounds As Possible)

15 bent over rows (d-bell each hand)

20 d-bell hop overs


C.

3 Minute AMRAP (As Many Rounds As Possible)

12 v-ups

20 d-bell hop overs


D.

3 Minute AMRAP (As Many Rounds As Possible)

9 d-bell power cleans

20 d-bell hop overs


E.

3 Minute AMRAP (As Many Rounds As Possible)

6 d-bell power cleans (d-bell each hand)

20 d-bell hop overs


F.

3 Minute AMRAP (As Many Rounds As Possible)

3 d-bell bent over rows

3 box dips

20 d-bell hop overs


G.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

3 Minute AMRAP (As Many Rounds As Possible)

15 bent over rows

20 backpack hop overs


C.

3 Minute AMRAP (As Many Rounds As Possible)

12 v-ups

20 backpack hop overs


D.

3 Minute AMRAP (As Many Rounds As Possible)

9 backpack power cleans

20 backpack hop overs


E.

3 Minute AMRAP (As Many Rounds As Possible)

6 backpack hang power cleans

20 backpack hop overs


F.

3 Minute AMRAP (As Many Rounds As Possible)

3 backpack bent over rows

3 box dips

20 backpack hop overs


G.

Static Stretches

8 views0 comments

Recent Posts

See All

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

7/29/2021 WOD

A. Dynamic Stretches B. For Time 50-25 D-bell Snatches (light d-bell in each hand) V-ups C. 21 Minute Clock 1st minute: 45 second run 2nd minute: 10 burpees + 15 push ups 3rd minute: rest D. Static St

7/28/2021 WOD

A. Dynamic Stretches B. For Time 150 jumping lunges (Every 2 minutes: 30 second run) C. 5 Rounds for Time 21 d-bell bent over rows (d-bell in each hand) 15 pike push ups 9 d-bell cleans (d-bell in eac