10/07/2020 WOD

A.

Dynamic Stretches


B.

For Quality

100 Bear plank contralateral reaches


C.

20 Minute AMRAP (As Many Rounds As Possible)

9 thrusters (95/135 RX)

15 sumo deadlift hi pull 

21 toes to bar 

(Rest 1 min)


D.

3 Minute Max

D-bell Russian twists


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

For Quality

100 Bear plank contralateral reaches


C.

20 Minute AMRAP (As Many Rounds As Possible)

9 d-bell thrusters

15 d-bell sumo deadlift hi pull 

21 reverse sit ups 

(Rest 1 min)

(D-bell in each hand)


D.

3 Minute Max

D-bell Russian twists


E.

Static Stretches



11 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