
12/1/2021 WOD
A. Dynamic Stretches
B. (Every minute for 5 minutes)
40 second weighted plank
C. (For Strength/ Technique)
Shoulder Press
1-1-1-1-1-1-1-1
D. (5 rounds for time)
400m run
10 single arm devil press 55/75lb
E. Static stretches
A. Dynamic Stretches B. “Relay Games” (Come join in on the fun:)) C. Static stretches
A. Dynamic Stretches B. (7 rounds for time) 10 tall med ball squat cleans 10 wall balls C. (For Strength/ Technique) 8 x (1 squat clean + 1 hang squat clean + 1 split jerk) D. (For time) 21-15-9 Dbell
A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Bar Muscle Ups 12 Burpees C. (As many rounds as possible in 6 minutes) 12 Ring Dips 12 Burpees D. (As many rounds as possible in 6 m