09/15/2020 WOD

A.

Dynamic Stretches


B.

10 Minute Clock

Even minutes: 10 single arm plank with single arm external rotation 

Odd minutes: 10 single arm plank with single arm external rotation


C.

For Strength/Technique

Power Clean 

3-3-3-3-3 @ 80%


D.

3 Rounds for Quality

1 minute max: Thrusters (80/115 RX)

Rest 1 minute


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

10 Minute Clock

Even minutes: 10 single arm plank with single arm external rotation 

Odd minutes: 10 single arm plank with single arm external rotation


C.

For Strength/Technique

D-bell power clean 

6-6-6-6-6

(D-bell in each hand)


D.

3 Rounds for Quality

1 minute max: D-bell thrusters

Rest 1 minute 

(D-bell in each hand)


E.

Static Stretches



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