top of page
Search

11/18/2020 WOD

A.

Dynamic Stretches


B.

Every 90 Seconds for 9 Minutes

30 second single leg wall sit (left leg)

30 second single leg wall sit (right leg)

30 second rest


C.

For Strength/Technique

Power Snatch

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


D.

5 Minute Max

Devil lunges (55s/75s RX)


E.

5 Minute Max

D-bell suit case step up (55/75 RX)

(1 d-bell. Switch hands at 2:30 minutes)


F.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

Every 90 Seconds for 9 Minutes

30 second single leg wall sit (left leg)

30 second single leg wall sit (right leg)

30 second rest


C.

For Strength/Technique

D-bell snatches (d-bell in each hand)

4-4-4-4-4


D.

5 Minute Max

Devil lunges


E.

5 Minute Max

D-bell suit case step up

(1 d-bell. Switch hands at 2:30 minutes)


F.

Static Stretches


 

23 views0 comments

Recent Posts

See All

11/30/2020 WOD

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

11/28/2020 WOD

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

11/27/2020 WOD

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

bottom of page