3/9/2021 WOD

A.

Dynamic Stretches


B.

For Quality

21-15-9

PVC Back squat

30 second PVC Back squat hold

C.

For Strength/Technique

Back Squat

5-5-5

3-3-3


D.

Every 2 Minutes for 20 Minutes

5 touch and go power cleans


E.

Static Stretches



21 views0 comments

Recent Posts

See All

5/10/2021 WOD

A. Dynamic Stretches B. 5 Rounds for Quality 10 hang squat cleans (unbroken) Rest 2 minutes between rounds C. For Time 100 single arm d-bell hang power snatch (55/75 RX) Every 2 minutes: 7 burpee over

5/8/2021 WOD

A. Dynamic Stretches B. "Partner" For Time 21-15-9 each side each person Single Arm D-bell Power Clean (55/75 RX) (switch after 1 side complete) C. "Partner" For Time 500 jumping lunges (Switch every

5/7/2021 WOD

A. Dynamic Stretches B. For Strength/Technique Overhead Squat 3-3-3 1-1-1 C. 10 Rounds for Time 100m run 15 sit ups D. 3 Rounds 1 minute plank 100 bicycle crunches E. Static Stretches