08/27/2020 WOD

A.

Dynamic Stretches


B.

3 Minute AMRAP (As Many Rounds As Possible)

3 clean & jerks (130/185 RX)

7 chest to bar pull ups


C.

4 Minute AMRAP (As Many Rounds As Possible)

3 clean & jerks 

10 ring dips


D.

5 Minute AMRAP (As Many Rounds As Possible)

3 clean & jerks 

13 toes to bar


E.

2 Rounds for Quality

3 min max: double unders 

2 min rest


F.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

3 Minute AMRAP (As Many Rounds As Possible)

3 d-bell clean & jerks

7 d-bell bent over rows

(d-bell in each hand)


C.

4 Minute AMRAP (As Many Rounds As Possible)

3 d-bell clean & jerks 

10 box dips


D.

5 Minute AMRAP (As Many Rounds As Possible)

3 d-bell clean & jerks 

13 reverse sit ups


E.

2 Rounds for Quality

3 min max: seal jacks

2 min rest


F.

Static Stretches



Bodyweight/object


A.

Dynamic Stretches


B.

3 Minute AMRAP (As Many Rounds As Possible)

3 backpack clean & jerks

7 backpack bent over rows


C.

4 Minute AMRAP (As Many Rounds As Possible)

3 backpack clean & jerks 

10 box dips


D.

5 Minute AMRAP (As Many Rounds As Possible)

3 backpack clean & jerks 

13 reverse sit ups


E.

2 Rounds for Quality

3 min max: seal jacks

2 min rest


F.

Static Stretches

2 views0 comments

Recent Posts

See All

5/13/2021 WOD

A. Dynamic Stretches B. 12 Minute AMRAP (As Many Rounds As Possible) 3 box jumps or step ups 6 push ups 5 box jumps or step ups 8 push ups 7 box jumps or step ups 10 push ups (Continue to increase +2

5/13/2021 WOD

A. Dynamic Stretches B. 12 Minute AMRAP (As Many Rounds As Possible) 3 box jumps 6 push ups 5 box jumps 8 push ups 7 box jumps 10 push ups (Continue to increase +2 on both movements until 10 minutes)

5/12/2021 WOD

A. Dynamic Stretches B. For Time 50-25 D-bell swings 1/2 mile run C. For Strength/Technique D-bell front squat (d-bell in each hand) 6-6-6 2-2-2 D. For Time 25 D-bell power cleans (d-bell in each hand