3/4/2021 WOD
A.
Dynamic Stretches
B.
12 Minute Clock
Every 3 minutes:
150 m run
12 pike push ups
C.
3 Rounds for Time
15 devil bent over row
25 push ups
50 jumping lunges
D.
For Time
150 crossover over sit ups
(75/75)
E.
Static Stretches
A. Dynamic Stretches B. (3 rounds) 50 step ups 30 second light dbell front squat hold C. (For Strength/ Technique) Dbell Power Clean 3-3-3-3-3 (If no access to heavy weights; double repetitions) D. (F
A. Dynamic Stretches B. (For time) 25 pike push up 20 shuttle runs (50') 20 pike push up 20 shuttle runs (50') 15 pike push up 20 shuttle runs (50') 10 pike push up 20 shuttle runs (50') 5 pike push u
A. Dynamic Stretches B. (3 rounds) 10 light dbell bent over fly 12 dbell RDLs (dbell each hand on both movements C. (15 minute cap) 5 rounds: Max unbroken bent over rows Max unbroken push ups 40 air s