11/5/2020 WOD

A.

Dynamic Stretches


B.

Every 2 Minutes for 12 Minutes

8 handstand push ups 

12 toes to bar


C.

10 Minute AMRAP (As Many Rounds As Possible)

10 d-bell step ups (55/75s RX)

14 d-bell push ups  

(D-bell in each hand)


D.

5 Minute AMRAP (As Many Rounds As Possible)

6 d-bell step ups 

10 d-bell push ups 

(D-bell in each hand)


E.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

Every 2 Minutes for 12 Minutes

8 pike push ups 

12 v-ups


C.

10 Minute AMRAP (As Many Rounds As Possible)

10 d-bell step ups (55/75s RX)

14 d-bell push ups  

(D-bell in each hand)


D.

5 Minute AMRAP (As Many Rounds As Possible)

6 d-bell step ups 

10 d-bell push ups 

(D-bell in each hand)


E.

Static Stretches


 

10 views0 comments

Recent Posts

See All

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

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

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