08/14/2020 WOD

A.

Dynamic Stretches


B.

3 Rounds for Quality

1 minute static holds:

Single leg wall sit (L)

Single leg wall sit (R)

Handstand


C.

5 Rounds for Time

5 power snatches (110/155 RX)

10 shoulder to overhead

150m run

Rest 1 minute


D.

5 Minute EMOM (Every Minute on the Minute)

10 reps of your choice


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

3 Rounds for Quality

1 minute static holds:

Single leg wall sit (L)

Single leg wall sit (R)

Handstand or elevated plank


C.

5 Rounds for Time

5 d-bell power snatches (d-bell in each hand)

10 d-bell shoulder to overhead (d-bell in each hand)

45 second run

Rest 1 minute


D.

5 Minute EMOM (Every Minute on the Minute)

10 reps of your choice


E.

Static Stretches




Bodyweight/object


A.

Dynamic Stretches


B.

3 Rounds for Quality

1 minute static holds:

Single leg wall sit (L)

Single leg wall sit (R)

Handstand or elevated plank


C.

5 Rounds for Time

5 backpack power snatches

10 backpack shoulder to overhead

45 second run

Rest 1 minute


D.

5 Minute EMOM (Every Minute on the Minute)

10 reps of your choice


E.

Static Stretches