1/19/2021 WOD

A.

Dynamic Stretches


B.

10 Minute AMRAP (As Many Rounds As Possible)

2 D-bell Single Arm Hang Power Snatch

2 D-bell Single Arm Front Squat

4

4

6

6

(Continue to increase by 2 on both movements until 10 minutes)


C.

3 Rounds for Time

15 handstand push ups

15 burpees


D.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

10 Minute AMRAP (As Many Rounds As Possible)

2 D-bell Single Arm Hang Power Snatch

2 D-bell Single Arm Front Squat

4

4

6

6

(Continue to increase by 2 on both movements until 10 minutes)


C.

3 Rounds for Time

15 pike push ups

15 burpees


D.

Static Stretches



19 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