1/13/2021 WOD

A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

5 muscle ups


C.

For Time

10-20-30-40-50

Jumping lunge off bumper

Push ups

Sit ups


D.

3 Minute Max

Tuck ups


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

5 d-bell bent over rows (d-bell in each hand)

5 box dips


C.

For Time

10-20-30-40-50

Jumping lunge off small step

Push ups

Sit ups


D.

3 Minute Max

Tuck ups


E.

Static Stretches



18 views0 comments

Recent Posts

See All

7/30/2021 WOD

A. Dynamic Stretches B. 3 Rounds 15 goblet squats 30/30 second suit case hold C. For Strength/Technique D-bell Back Squat (d-bell in each hand) 8-8-8-8-8 D. 3 Rounds for Time 15 d-bell push press 15 r

7/30/2021 WOD

A. Dynamic Stretches B. 3 Rounds 15 goblet squats 30/30 second suit case hold C. For Strength/Technique Back Squat 4-4-4-4-4 @ 75% D. 3 Rounds for Time 15 push jerks 15 toes to bar E. Static Stretches

7/29/2021 WOD

A. Dynamic Stretches B. For Time 50-25 Snatches (55/75 RX) V-ups C. 21 Minute Clock 1st minute: 150m run 2nd minute: 10 burpees + 15 push ups 3rd minute: rest D. Static Stretches