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

5/8/2021 WOD

A. Dynamic Stretches B. For Time 21-15-9 each side Single Arm D-bell Power Clean C. For Time 250 jumping lunges (30 seconds on; 30 seconds off) -then- 1/2 mile run D. Static Stretches

5/8/2021 WOD

A. Dynamic Stretches B. "Partner" For Time 21-15-9 each side each person Single Arm D-bell Power Clean (55/75 RX) (switch after 1 side complete) C. "Partner" For Time 500 jumping lunges (Switch every

5/7/2021 WOD

A. Dynamic Stretches B. For Strength/Technique Overhead Squat 3-3-3 1-1-1 C. 10 Rounds for Time 100m run 15 sit ups D. 3 Rounds 1 minute plank 100 bicycle crunches E. Static Stretches