
11/20/2021 WOD
A. Dynamic Stretches
B. (For time)
200 sprawls
0:00-5:00 = Sprawls/ Elevated plank Hold
5:00-10:00 = Sprawls/ Dip Hold
10:00-15:00 = Sprawls/ Dbell bent over row hold
15:00-20:00 = Sprawls/ Wall sit
C. Static stretches
A. Dynamic Stretches B. (5 rounds) 10/10 Dbell front rack split squats C. (For Strength/ Technique) Dbell Deadlift 10-10-10-10-10 D. (5 minute clock) Minute 1: 10 pike push ups Minute 2: 12 pike push
A. Dynamic Stretches B. (35 minute clock) (3 rounds) 15 Dbell thrusters 7 burpees 30 second run (3 rounds) 10 Dbell thrusters 7 burpees 30 second run (3 rounds) 5 Dbell thrusters 7 burpees 30 second r
A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 15 jump squats 15 Superman with pause C. (For Strength/ Technique) Dbell Squat 10-10-10-10-10 D. (As many rounds as possible in 8 minu