top of page

WOD 01072023

A. Dynamic Stretches


B. “Teams of 3”

(For time)

15 rounds of “DT”


1 round “DT” =


12 deadlifts 105/155lb

9 hang power cleans

6 push jerks


(Team multiple alternate rounds/ 5 rounds each)

**after each round of “DT” 1 person must complete 100m med ball run


-then immediately-


(9 minute collective)

Dead hang (2 people)


(Any 2 people hold; 1 person rest)


C. Static stretches

71 views0 comments

Recent Posts

See All

WOD 02282024

A. Dynamic Stretches B. “Partner” (For time) 300m partner run 60 ring muscle ups 300m partner run 120 deficit handstand push ups 5.5/7” 300m partner run 180 hang power cleans 95/135lb 300m partner run

WOD 02272024

A. Dynamic Stretches B. (Every minute for 7 minutes) 14 pistols C. (For time) 27-21-15-9 Calories rower Hand release push ups D. (Every minute for 7 minutes) 30 seconds on: max strict hanging L raise

WOD 02262024

A. Dynamic Stretches B. (3 rounds) 30 second standing overhead thoracic stretch 15 seated bumper overhead passes on med ball C. (5 rounds for time) 15 overhead squats 65/95lb 200m run 25 ab mat sit up

bottom of page