top of page

9/24/2021 WOD

A. Dynamic Stretches

B. (5 rounds for time)

10 pike push ups

5 Dbell swings (1 Dbell)

(Increase +5 Dbell swings each round)

C. (For quality)

Dbell Sumo Deadlift


(Dbell each hand)

D. (Every minute for 10 minutes)

10 weighted floor GHD sit ups

E. Static stretches

15 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (As many rounds as possible in 33 minutes) 2 dbell clusters 19 burpee over & back 13 sprawls C. Static stretches

A. Dynamic Stretches B. “Murph” at home (Pick a variation and complete) 1. (For time) 1 mile run 100 dbell bent over rows 200 push ups 300 air squats 1 mile run 2. (For time) 1 mile run (20 rounds for

A. Dynamic Stretches B. (For Strength/ Technique) Dbell Shoulder Press 3-3-3-3-3 (Triple repetitions if no access to heavy weights) C. (For Strength/ Technique) Dbell Deadlift 3-3-3-3-3 (Triple repeti

bottom of page