7/8/2021 WOD

A.

Dynamic Stretches


B.

2 Rounds

1 minute elevated plank hold

1 minute single leg wall sit

1 minute single leg wall sit

1 minute dip hold

C.

16 Minute Clock

1st minute: 12 burpees

2nd minute: 18 box jumps or step ups

3rd minute: 24 push ups

4th minute: 30 air squats

D.

3 Minute Max

D-bell Shoulder Press (light)


E.

Static Stretches


 

8 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.