top of page

11/24/2021 WOD

A. Dynamic Stretches

B. (Every minute for 5 minutes)

10 heavy bent over rows

C. (For Strength/ Technique)

Dbell Deadlift

10-8-6-4-2

(Increase load each set)

(Dbell each hand)

D. (5 rounds for time)

15 second run run

10 pike push ups

20 second run

20 pike shoulder taps

30 second run

10 pike step ups

E. Static stretches



15 views0 comments

Recent Posts

See All

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

bottom of page