10/21/2020 WOD

A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

30 second handstand hold 

Max: Pull ups


C.

5 Minute EMOM (Every Minute on the Minute)

30 second handstand hold 

Max: Push ups


D.

For Strength/Technique

Sumo deadlift

3-3-3-3-3 @ 85%


E.

5 Minute EMOM (Every Minute on the Minute)

30 second: L hang


F.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

30 second elevated plank hold 

Max: D-bell bent over rows 

(D-bell in each hand) 


C.

5 Minute EMOM (Every Minute on the Minute)

30 second elevated plank hold 

Max: Push ups


D.

For Strength/Technique

D-bell sumo deadlift

6-6-6-6-6

(D-bell in each hand)


E.

5 Minute EMOM (Every Minute on the Minute)

30 second: L sit


F.

Static Stretches


 

7 views0 comments

Recent Posts

See All

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

A. Dynamic Stretches B. (For time) 1/2 mile run 50 devil rows 100 burpees 150 sprawls 300 squats 1/2 mile run C. Static stretches

A. Dynamic Stretches B. (7 rounds for time) 10 light dbell squat cleans 10 light dbell thrusters (1 Dbell on both movements) C. (For Strength/ Technique) 8 sets of (5 Dbell hang squat cleans + 5 Dbell