10/24/2020 WOD

A.

Dynamic Stretches


B.

5 Rounds for Quality

20 handstand step ups 

Rest as needed between rounds


C.

Partner

For Time

21-15-9 each person 

Deadlifts (155/225 RX)

Deadlift hold


D.

Partner

7 Minute AMRAP (As Many Rounds as Possible)

Max hop overs 

Max dip hold 

(1:1 work to work ratio; Switch each fail) 

(Add total hop overs)


E.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

5 Rounds for Quality

20 elevated plank step ups 

Rest as needed between rounds


C.

For Time

21-15-9

D-bell deadlifts 

45 second d-bell deadlift hold 


D.

7 Minute AMRAP (As Many Rounds as Possible)

30 d-bell hop overs 

30 second dip hold


E.

Static Stretches


 

10 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