11/12/2020 WOD

A.

Dynamic Stretches


B.

5 Rounds for Quality

10 med ball cleans 

30 second front squat hold


C.

For Strength/Technique

Front squat 

2-2-2-2-2 @ 90%


D.

For Time

5 min collective hold: knees to chest with med ball between knees 

*fail = 10 burpees


E.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

5 Rounds for Quality

10 d-bell cleans (light)

30 second front squat hold (heavy)

(D-bell in each hand)


C.

For Strength/Technique

D-bell front squat 

4-4-4-4-4

(D-bell in each hand)


D.

For Time

5 min collective hold: hollow hold 

*fail = 10 burpees


E.

Static Stretches


 

12 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. For time 40-30-20-10 Burpees Hand release push ups C. For Time 10-20-30-40 Jump squats w/ med ball 5-10-15-20 D-bell swings (55/75 RX) D. Static Stretches D-bell use only A. Dy

A. Dynamic Stretches B. Partner For time 100 box jump step downs (Switch every 30 seconds) C. Partner “Circle of Death” 10 rounds each for time 5 d-bell deadlifts (70s/100s RX) (d-bell in each hand) 4

A. Dynamic Stretches B. For Quality 50-25 PVC hang clean 1 min front rack lat static stretch C. For Strength/Technique Squat clean 2-2-2-2-2 @ 90% D. For Time 100 v-ups E. Static Stretches D-bell use