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

10/16/2021 WOD

A. Dynamic Stretches B. (For time) (3 minute collective on each movement) Front Squat hold Elevated plank hold Suit Case hold (heavy Dbell) Weighted plank (Collective all 3 minutes of hold before movi

10/16/2021 WOD

A. Dynamic Stretches B. “Partner” (For time) (7 minute collective on each movement) Front rack hold Handstand hold Deadlift hold Weighted plank (1 person works; 1 person rests) (Switch as much as need

10/15/2021 WOD

A. Dynamic Stretches B. (5 rounds for quality) 10 barbell bent over rows (Increase load each round) C. (For Strength/ Technique) Deadlift 1-1-1-1-1 @ 90% D. (For time) 5-10-15-20 Sumo deadlift high pu