1/29/2021 WOD

A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

5 sprawl d-bell deadlifts

(D-bell in each hand)

C.

5 Rounds for Max Effort

30 second max: burpees to target

30 second max: d-bell swings (1 d-bell)

Rest 2 minutes


D.

3 Minute Max

Bicycle crunches


E.

Static Stretches



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12/6/2021 WOD

A. Dynamic Stretches B. (For quality) 300 Ice skaters with pause C. “Angie” (For time) 100 Dbell bent over rows (dbell each hand) 100 push ups 100 sit ups 100 air squats D. Static stretches