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



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