11/6/2020 WOD

A.

Dynamic Stretches


B.

3 Rounds for Quality

8 d-bell single leg deadlift (right)

8 d-bell single leg deadlift (left)

40 second d-bell bent over row hold 

(D-bell in each hand)


C.

For Strength/Technique

Deadlift 

2-2-2-2-2 @ 90%


D.

For Time

50-40-30-20-10

Power wall balls 

Sit ups


E.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

3 Rounds for Quality

8 d-bell single leg deadlift (right)

8 d-bell single leg deadlift (left)

40 second d-bell bent over row hold 

(D-bell in each hand)


C.

For Strength/Technique

D-bell deadlift 

4-4-4-4-4

(D-bell in each hand)


D.

For Time

50-40-30-20-10

Light d-bell push press 

Sit ups 

(1 d-bell)


E.

Static Stretches


 

12 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