10/23/2020 WOD

A.

Dynamic Stretches


B.

Tabata

4 min clock: 20 seconds on/10 seconds off

Overhead squat (35/45 RX)


C.

For Strength/Technique

Overhead squat 

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


D.

For Time

15-12-9-6-3

Overhead squat (95/135 RX)

300m run


E.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

Tabata

4 min clock: 20 seconds on/10 seconds off

Single arm d-bell overhead squat 

(Switch sides each round)


C.

For Strength/Technique

Single arm overhead squat 

3-3-3-3-3 each side 


D.

For Time

15-12-9-6-3 each side 

Single arm d-bell overhead squat 

90 second run 


E.

Static Stretches


 

10 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