2/3/2021 WOD


Dynamic Stretches


5 Minute AMRAP (As Many Rounds As Possible)

14 Hollow Rocks

14 Jumping Spider-Man Lunges


For Time


D-bell Deficit Deadlifts (d-bell in each hand)

Strict lying knees to elbow


3 Minute Max

Single arm d-bell bent over row

(90 seconds/ 90 seconds)


Static Stretches


6 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (For time) 1/2 mile run 50 devil rows 100 burpees 150 sprawls 300 squats 1/2 mile run C. Static stretches

A. Dynamic Stretches B. (7 rounds for time) 10 light dbell squat cleans 10 light dbell thrusters (1 Dbell on both movements) C. (For Strength/ Technique) 8 sets of (5 Dbell hang squat cleans + 5 Dbell

A. Dynamic Stretches B. (As many rounds as possible in 6 minutes) 6 Dbell bent over rows (dbell each hand) 6 box dips 12 Burpees C. (As many rounds as possible in 6 minutes) 12 box Dips 12 Burpees D.