
1/14/2022 WOD
A. Dynamic Stretches
B. (For time)
500’ med ball walking lunges 14/20lbs
C. (For time)
50 shoulder Press 95/135lbs
*fail = 7 power cleans
D. (3 rounds)
45 second max: barbell curl
45 second rest
(pick load)
E. Static stretches
A. Dynamic Stretches B. “Relay Games” (Come join in on the fun:)) C. Static stretches
A. Dynamic Stretches B. (7 rounds for time) 10 tall med ball squat cleans 10 wall balls C. (For Strength/ Technique) 8 x (1 squat clean + 1 hang squat clean + 1 split jerk) D. (For time) 21-15-9 Dbell
A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Bar Muscle Ups 12 Burpees C. (As many rounds as possible in 6 minutes) 12 Ring Dips 12 Burpees D. (As many rounds as possible in 6 m