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

A. Dynamic Stretches B. “Relay Games” (Come join in on the fun:)) C. Static stretches

A. Dynamic Stretches B. (For time) 1/2 mile run 50 devil rows 100 burpees 150 sprawls 300 squats 1/2 mile run C. Static stretches

A. Dynamic Stretches B. (7 rounds for time) 10 light dbell squat cleans 10 light dbell thrusters (1 Dbell on both movements) C. (For Strength/ Technique) 8 sets of (5 Dbell hang squat cleans + 5 Dbell