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



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