top of page

WOD 01052023

A. Dynamic Stretches


B. “Death By”

Shuttle run (50’)

(1-1st minute , 2-2nd minute, 3-3rd minute; continue to increase +1 until failure)


C. (5 rounds for time)

10 Dbell hang power snatch 60/85lb

100’ Dbell overhead carry

150’ Dbell suit case carry


D. (5 minute max)

Dbell Russian twists 60/85lb


E. Static stretches

77 views0 comments

Recent Posts

See All

WOD 02242024

A. Dynamic Stretches B. “Revolver” (Teams of 3) (As many rounds as possible in 35 minutes) 1 clean 185/265lb 5 burpee over bar 10 wall balls 14/20lb (Switch every round) C. Static stretches

WOD 02232024

A. Dynamic Stretches B. (2 rounds) 25/25 Patrick step up 50’ duck walk C. (For Strength/ Technique) Front squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. (12 minute clock) Build heavy trip

WOD 02222024

A. Dynamic Stretches B. (3 rounds for time) 12 dbell box step up overs 20/24” 60/85lb 24 calories rower C. (For time) 14-12-10 Dbell alternating hang snatch 60/85lb (24) toes to rings D. (6 minute clo

bottom of page