11/3/2020 WOD

A.

Dynamic Stretches


B.

12 Minute Clock

Run 1 mile 

Max pull ups until 12 minutes


C.

2 Rounds for Time

3-6-9 

Hang power Snatch 110/155

6-12-18

Burpees 

*rest 3 minutes between rounds


D.

For Quality

50 controlled wipers


E.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

12 Minute Clock

Run 1 mile 

Max bent over rows until 12 minutes


C.

2 Rounds for Time

3-6-9 each side 

D-bell hang power snatch 

6-12-18

Burpees 

*rest 3 minutes between rounds


D.

For Quality

50 controlled wipers


E.

Static Stretches



11 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