09/11/2020 WOD

A.

Dynamic Stretches


B.

3 Rounds for Time

3 muscle ups 

3 burpee box jumps


2 Rounds for Time

6 muscle ups 

6 burpee box jumps 

1 Round for Time

9 muscle ups 

9 burpee box jumps 

 

C.

3 Rounds for Time

2 muscle ups 

2 burpee box jumps 


2 Rounds for Time

4 muscle ups 

4 burpee box jumps 

1 Round for Time

8 muscle ups 

8 burpee box jumps 


D.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

3 Rounds for Time

3 d-bell bent over row 

3 box dips 

3 burpee tuck jumps 


2 Rounds for Time

6 d-bell bent over row 

6 box dips 

6 burpee tuck jumps


1 Round for Time

9 d-bell bent over row 

9 box dips 

9 burpee tuck jumps

 

C.

3 Rounds for Time

2 d-bell bent over rows 

2 box dips 

2 burpee tuck jumps 


2 Rounds for Time

4 d-bell bent over rows 

4 box dips 

4 burpee tuck jumps 

1 Round for Time

8 d-bell bent over rows 

8 box dips 

8 burpee tuck jumps 


D.

Static Stretches



10 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