11/19/2020 WOD

A.

Dynamic Stretches


B.

5 Minute Clock

30 seconds on; 30 seconds off

D-bell Russian swings (70/100 RX)


C.

5 Rounds for Time

2 shoulder press (110/155 RX)

4 push press

6 alt split jerks

Rest 1 minute

(Must complete each set unbroken or 15 burpees)


D.

3 Rounds

15 deadlifts (195/275 RX)

Rest 1 min

(Deadlifts must complete unbroken or 15 burpees)


E.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

5 Minute Clock

30 seconds on; 30 seconds off

D-bell Russian swings


C.

5 Rounds for Time

2 d-bell shoulder press

4 d-bell push press

6 d-bell alt split jerks

Rest 1 minute

(Must complete each set unbroken or 15 burpees)

(D-bell in each hand)


D.

3 Rounds

15 d-bell deadlifts

Rest 1 min

(Deadlifts must be unbroken or 15 burpees)

(D-bell in each hand)


E.

Static Stretches


 

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