top of page
Search

12/14/2020 WOD

A.

Dynamic Stretches


B.

2 Rounds for Quality

30 second single arm d-bell overhead hold (L)

30 second single arm d-bell overhead hold (R)

100 high knees

100 butt kicks


C.

"Helen"

3 Rounds for Time

400m run

21 k-bell swings

12 pull ups


D.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

2 Rounds for Quality

30 second single arm d-bell overhead hold (L)

30 second single arm d-bell overhead hold (R)

100 high knees

100 butt kicks


C.

3 Rounds for Time

2 minute run

21 d-bell swings

12 d-bell bent over rows (d-bell in each hand)


D.

Static Stretches


 

16 views0 comments

Recent Posts

See All

12/31/2020 WOD

A. Dynamic Stretches B. "Cindy" 20 Minute AMRAP (As Many Rounds As Possible) 5 pull ups 10 push ups 15 air squats C. Static Stretches D-bell use only A. Dynamic Stretches B. 20 Minute AMRAP (As Many R

12/30/2020 WOD

A. Dynamic Stretches B. For Quality 21-15-9 PVC Deadlift PVC Hang Clean Squat PVC Split Jerk C. For Strength/Technique Clean & Jerk 1-1-1-1-1 @ 95% D. Static Stretches D-bell use only A. Dynamic Stret

12/29/2020 WOD

A. Dynamic Stretches B. 12 Minute Clock Even minutes: 8 single arm bent over row (L) Odd minutes: 8 single arm bent over row (R) C. For Time 1 mile run D. Static Stretches D-bell use only A. Dynamic S

bottom of page