10/16/2020 WOD

A.

Dynamic Stretches


B.

For Quality

250’ duck walk 

500’ bunny hop

(Switch movements each minute until finished with both movements)


C.

16 Minute AMRAP (As Many Rounds As Possible)

150m run 

5 hand release push ups 

150m run 

10 hand release push ups

150m run 

15 hand release push ups

(Continue to increase HRPU by 5 until 16 minutes)


D.

5 Rounds for Quality

10/10 single arm d-bell bent row with 3 second negative each rep


E.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

For Quality

250’ duck walk 

500’ bunny hop

(Switch movements each minute until finished with both movements)


C.

16 Minute AMRAP (As Many Rounds As Possible)

45 second run 

5 hand release push ups 

45 second run 

10 hand release push ups

45 second run 

15 hand release push ups

(Continue to increase HRPU by 5 until 16 minutes)


D.

5 Rounds for Quality

10/10 single arm d-bell bent row with 3 second negative each rep


E.

Static Stretches


 

11 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. “Andy” w/ a partner (For time) 25 Thrusters 85/115lbs 50 Box Jumps 20/24” 75 Deadlifts 1.5 mile run (run together) 75 Deadlifts 50 Box Jumps 25 Thrusters (If you have a vest; w

A. Dynamic Stretches B. (For time) 25 Dbell Thrusters (dbell each hand) 50 Box Jumps or step ups 75 Dbell Deadlifts (dbell each hand) 1.5 mile run 75 Dbell Deadlifts (dbell each hand) 50 Box Jumps 25

A. Dynamic Stretches B. “Relay Games” (Come join in on the fun:)) C. Static stretches