10/14/2020 WOD

A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

7 strict knees to elbow 


C.

For Time

15 box jumps 

21 d-bell hang power snatches (left arm) (35/55 RX) 

15 box jumps 

21 d-bell hang power snatches (right arm) (35/55 RX)

15 box jumps 

15 d-bell hang power snatches (left arm) (55/75 RX)

15 box jumps 

15 d-bell hang power snatches (right arm) (55/75 RX)

15 box jumps 

9 d-bell hang power snatches (left arm) (65/95 RX)

15 box jumps 

9 d-bell hang power snatches (right arm) (65/95 RX)

15 box jumps 

(1 d-bell)


D.

3 Minute Max

Tuck ups


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

7 floor controlled knees to elbow


C.

For Time

15 box jumps 

21 d-bell hang power snatches (left arm)

15 box jumps 

21 d-bell hang power snatches (right arm)

15 box jumps 

15 d-bell hang power snatches (left arm)

15 box jumps 

15 d-bell hang power snatches (right arm)

15 box jumps 

9 d-bell hang power snatches (left arm)

15 box jumps 

9 d-bell hang power snatches (right arm)

15 box jumps 

(1 d-bell)


D.

3 Minute Max

Tuck ups


E.

Static Stretches



8 views0 comments

Recent Posts

See All

5/13/2021 WOD

A. Dynamic Stretches B. 12 Minute AMRAP (As Many Rounds As Possible) 3 box jumps or step ups 6 push ups 5 box jumps or step ups 8 push ups 7 box jumps or step ups 10 push ups (Continue to increase +2

5/13/2021 WOD

A. Dynamic Stretches B. 12 Minute AMRAP (As Many Rounds As Possible) 3 box jumps 6 push ups 5 box jumps 8 push ups 7 box jumps 10 push ups (Continue to increase +2 on both movements until 10 minutes)

5/12/2021 WOD

A. Dynamic Stretches B. For Time 50-25 D-bell swings 1/2 mile run C. For Strength/Technique D-bell front squat (d-bell in each hand) 6-6-6 2-2-2 D. For Time 25 D-bell power cleans (d-bell in each hand