10/02/2020 WOD

A.

Dynamic Stretches


B.

Tabata

(4 min: 20 seconds on/10 seconds off)

Side star plank


C.

For Time

21-15-9

Hang power cleans (110/155 RX)

Ring dips


D.

For Time

9-15-21

Burpee box jumps

Handstand push ups 


E.

Tabata

(4 min: 20 seconds on/10 seconds off)

Star plank


F.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

Tabata

(4 min: 20 seconds on/10 seconds off)

Side star plank


C.

For Time

21-15-9

D-bell hang power cleans

Box dips

(D-bell in each hand)


D.

For Time

9-15-21

Burpee jump ticks

Pike push ups 


E.

Tabata

(4 min: 20 seconds on/10 seconds off)

Star plank


F.

Static Stretches



13 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