top of page

10/12/2020 WOD

A.

Dynamic Stretches


B.

2 Rounds for Time

50 step up jumps 

25 muscle ups


C.

For Time

800m run 

15 burpee deadlifts (70s/100s RX)

400m run 

15 burpee deadlifts 

200m run 

15 burpee deadlifts 

(D-bell in each hand)


D.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

2 Rounds for Time

50 step up jumps 

25 d-bell bent over rows 

25 box dips 

(D-bell in each hand)


C.

For Time

4 min run 

15 burpee deadlifts

2 min run 

15 burpee deadlifts 

1 min run 

15 burpee deadlifts 

(D-bell in each hand)


D.

Static Stretches


 

2 views0 comments

Recent Posts

See All

WOD 02212024

A. Dynamic Stretches B. (6 rounds) (5 minute clock) 200m run 8 caterpillars 12 sprawls Max for remaining: elevated shoulder taps C. Static stretches

WOD 02212024

A. Dynamic Stretches B. “Partner” (6 rounds) (6 minute clock) 500m run (person 1) 10 wall walks + 15/10 calories bike (person 2) Max for remaining: handstand walk (split any way) (Switch every round)

WOD 02202024

A. Dynamic Stretches B. (2 minute collective) L-sit or 3 minute Hollow hold C. (Every minute for 10 minutes) 5 heavy dbell bent over rows (If no access to heavy weight; double repetitions) D. (5 round

bottom of page