top of page

WOD 02022023

A. Dynamic Stretches


B. (3 rounds)

8/8 Dbell single arm shoulder press

8/8 Dbell single arm front squat


C. (For Strength/ Technique)

Dbell Front squat

8-8-8-8-8

(Dbell each hand)


D. (For time)

100 renegade rows

300 double Unders or seal jacks

(Partition as needed)

(Double jump rope repetitions for single Unders)


E. Static stretches



22 views0 comments

Recent Posts

See All

WOD 02282024

A. Dynamic Stretches B. (For time) 300m run 60 dbell bent over row (dbell each hand) 300m run 60 pike push ups 300m run 60 dbell hang power cleans (dbell each hand) 300m run 60 sprawls 300m run C. Sta

WOD 02272024

A. Dynamic Stretches B. (Every minute for 7 minutes) 14 box pistols C. (For time) 27-21-15-9 Devil rows Push ups D. (Every minute for 7 minutes) 30 seconds on: tuck ups 30 seconds off: rest E. Static

WOD 02262024

A. Dynamic Stretches B. (3 rounds) 30 second max: jumping lunges 15 dbell push press (elbows out) C. (5 rounds for time) 5/5 dbell overhead squats 200m run 25 sit ups D. (5 sets) 15 dbell bicep curls

bottom of page