1/12/2022 WOD

A. Dynamic Stretches

B. (9 minute clock)

(As many rounds as possible in 3 minutes)

5 Dbell bent over rows

20 second Dbell bent over row hold

(As many rounds as possible in 3 minutes)

7 push ups

20 second Hi plank

(As many rounds as possible in 3 minutes)

5 reverse sit ups

20 second Dbell bent over row hold

C. (As many rounds as possible in 20 minutes)

6 Dbell hang to overhead (dbell each hand)

9 burpees

12 devil rows

Rest 90 seconds

D. Static stretches

15 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (For time) 1/2 mile run 50 devil rows 100 burpees 150 sprawls 300 squats 1/2 mile run C. Static stretches

A. Dynamic Stretches B. (7 rounds for time) 10 light dbell squat cleans 10 light dbell thrusters (1 Dbell on both movements) C. (For Strength/ Technique) 8 sets of (5 Dbell hang squat cleans + 5 Dbell

A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Dbell bent over rows (dbell each hand) 6 box dips 12 Burpees C. (As many rounds as possible in 6 minutes) 12 box Dips 12 Burpees D.