top of page

11/10/2021 WOD

A. Dynamic Stretches


B. “Partner”

(10 rounds for time)

11 goblet squats 70/100lbs

(Switch every round)


C. (For Strength/ Technique)

Front Squat

10-8-6-4-2


D. “Partner”

(For time)

52 single arm devil press

(Switch every 2)

69 synchronized med ball overhead sit ups

(If the ball touches body or ground = 10 synchronized burpees)

52 single arm devil press

(Switch every 2)


E. Static stretches



41 views0 comments

Recent Posts

See All

WOD 02242024

A. Dynamic Stretches B. “Revolver” (Teams of 3) (As many rounds as possible in 35 minutes) 1 clean 185/265lb 5 burpee over bar 10 wall balls 14/20lb (Switch every round) C. Static stretches

WOD 02232024

A. Dynamic Stretches B. (2 rounds) 25/25 Patrick step up 50’ duck walk C. (For Strength/ Technique) Front squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. (12 minute clock) Build heavy trip

WOD 02222024

A. Dynamic Stretches B. (3 rounds for time) 12 dbell box step up overs 20/24” 60/85lb 24 calories rower C. (For time) 14-12-10 Dbell alternating hang snatch 60/85lb (24) toes to rings D. (6 minute clo

bottom of page