4/27/2021 WOD

A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

10 barbell behind neck reverse lunges

C.

For Strength/Technique

Shoulder press

4-4-4

2-2-2


D.

12 Minute AMRAP (As Many Rounds As Possible)

3 box jumps

5 k-bell swings

5

7

7

9

(Continue to increase +2 on both movements each round)


E.

Static Stretches



28 views0 comments

Recent Posts

See All

7/30/2021 WOD

A. Dynamic Stretches B. 3 Rounds 15 goblet squats 30/30 second suit case hold C. For Strength/Technique Back Squat 4-4-4-4-4 @ 75% D. 3 Rounds for Time 15 push jerks 15 toes to bar E. Static Stretches

7/29/2021 WOD

A. Dynamic Stretches B. For Time 50-25 Snatches (55/75 RX) V-ups C. 21 Minute Clock 1st minute: 150m run 2nd minute: 10 burpees + 15 push ups 3rd minute: rest D. Static Stretches

7/28/2021 WOD

A. Dynamic Stretches B. For Time 150 jumping lunges (Every 2 minutes: 100m run) C. 5 Rounds for Time 21 pull ups 15 handstand push ups 9 power cleans (105/155 RX) D. For Time 100 Russian twists (55/75