1/5/2021 WOD

A.

Dynamic Stretches


B.

2 Rounds for Time

400m run

25/25 d-bell single leg bent over


C.

5 Rounds for Time

5 deadlifts (220/315 RX)

10 burpees


D.

"Tabata"

(4 minute clock: 20 seconds on/ 10 seconds off)

Single arm plank

(Switch arms each round)


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

2 Rounds for Time

2 minute run

25/25 d-bell single leg bent over


C.

5 Rounds for Time

5 d-bell deadlifts (d-bell in each hand)

10 burpees


D.

"Tabata"

(4 minute clock: 20 seconds on/ 10 seconds off)

Single arm plank

(Switch arms each round)


E.

Static Stretches



20 views0 comments

Recent Posts

See All

10/16/2021 WOD

A. Dynamic Stretches B. (For time) (3 minute collective on each movement) Front Squat hold Elevated plank hold Suit Case hold (heavy Dbell) Weighted plank (Collective all 3 minutes of hold before movi

10/16/2021 WOD

A. Dynamic Stretches B. “Partner” (For time) (7 minute collective on each movement) Front rack hold Handstand hold Deadlift hold Weighted plank (1 person works; 1 person rests) (Switch as much as need

10/15/2021 WOD

A. Dynamic Stretches B. (5 rounds for quality) 10 barbell bent over rows (Increase load each round) C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. (For time) 5-10-15-20 Sumo deadlift high pu