top of page
Search

09/18/2020 WOD

A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

30 second hands on wall/post plank


C.

6 Minute AMRAP (As Many Rounds As Possible)

5 wall balls

10 v-ups 

10 wall balls 

10 v-ups 

15 wall balls 

10 v-ups

20 wall balls 

10 v-ups

(Continue to +5 on wall balls every round)


D.

4 Minute AMRAP (As Many Rounds As Possible)

5 strict handstand push ups 

10 deadlifts (195/275 RX)


E.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

30 second hands on wall/post plank


C.

6 Minute AMRAP (As Many Rounds As Possible)

5 light d-bell thrusters

10 v-ups 

10 light d-bell thrusters

10 v-ups 

15 light d-bell thrusters

10 v-ups

20 light d-bell thrusters

10 v-ups

(Continue to +5 on light d-bell thrusters every round)


D.

4 Minute AMRAP (As Many Rounds As Possible)

5 pike push ups 

10 d-bell deadlifts


E.

Static Stretches


 

6 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (5 sets) 4 tempo front squats (3, 2, 1) 95/135lb C. (For Strength/ Technique) Front Squat 3-3-3-3-3 @ 85% D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch

A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch

A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches

bottom of page