1/12/2021 WOD

A.

Dynamic Stretches


B.

For Time

50-25

K-Bell Swings

V-ups


C.

For Strength/Technique

Front Squat

8-8-8


D.

3 Rounds for Time

8 Sumo deadlift high-pulls (95/135 RX)

8 Burpees


-rest for 3 minutes-


2 Rounds for Time

12 Sumo deadlift high-pulls

12 Burpees


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

For Time

50-25

D-Bell Swings

V-ups


C.

For Strength/Technique

D-bell Front Squat

8-8-8

(D-bell in each hand)


D.

3 Rounds for Time

8 D-bell sumo deadlift high-pulls (d-bell in each hand)

8 Burpees


-rest for 3 minutes-


2 Rounds for Time

12 D-bell sumo deadlift high-pulls

12 Burpees


E.

Static Stretches



15 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