09/28/2020 WOD

A.

Dynamic Stretches


B.

3 Rounds for Quality

15/15 single arm d-bell upright row 

15/15 single arm d-bell bent over row


C.

For Strength/Technique 

Shoulder press 

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


D.

For Time

400m run 

30 power clean + shoulder press 

400m run


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

3 Rounds for Quality

15/15 single arm d-bell upright row 

15/15 single arm d-bell bent over row


C.

For Strength/Technique 

D-bell shoulder press 

6-6-6-6-6

(D-bell in each hand)


D.

For Time

2 minute run 

30 d-bell power clean + d-bell shoulder press 

2 minute run 

(D-bell in each hand)


E.

Static Stretches



4 views0 comments

Recent Posts

See All

5/13/2021 WOD

A. Dynamic Stretches B. 12 Minute AMRAP (As Many Rounds As Possible) 3 box jumps or step ups 6 push ups 5 box jumps or step ups 8 push ups 7 box jumps or step ups 10 push ups (Continue to increase +2

5/13/2021 WOD

A. Dynamic Stretches B. 12 Minute AMRAP (As Many Rounds As Possible) 3 box jumps 6 push ups 5 box jumps 8 push ups 7 box jumps 10 push ups (Continue to increase +2 on both movements until 10 minutes)

5/12/2021 WOD

A. Dynamic Stretches B. For Time 50-25 D-bell swings 1/2 mile run C. For Strength/Technique D-bell front squat (d-bell in each hand) 6-6-6 2-2-2 D. For Time 25 D-bell power cleans (d-bell in each hand