top of page
Search

WOD 02132023

A. Dynamic Stretches


B. (For quality)

15 hollow ups

15 Superman with pause

30 hollow rocks

15 hollow ups

15 Superman with pause

30 hollow rocks

15 hollow ups

15 Superman with pause


C. (For time)

(2 rounds)

21 Dbell bent over rows

21 reverse sit ups

45 second run


(2 rounds)

15 Dbell bent over rows

15 reverse sit ups

45 second run


(2 rounds)

9 Dbell bent over rows

9 reverse sit ups

45 second run


D. (6 minute clock)

Even minutes: 45 second side plank (L)

Odd minutes: 45 second side plank (R)


E. Static stretches

10 views0 comments

Recent Posts

See All

WOD 04252024

A. Dynamic Stretches B. (For time) 100 sprawls C. (As many rounds as possible in 16 minutes) 10 push ups 8 v-ups 10 push ups 16 dbell hang snatches 10 push ups 8 box dips D. (For time) 100 dbell overh

WOD 04242024

A. Dynamic Stretches B. (For time) 300m run (3 rounds) 5 dbell hang power cleans 5 burpee over & back 10 box jumps or 20 step ups 300m run (3 rounds) 5 power cleans 5 burpee over & back 10 box jumps o

WOD 04232024

A. Dynamic Stretches B. (2 rounds) 25 dbell bent over fly 15 seated floor shoulder press C. (For Strength/ Technique) Dbell push press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; dou

bottom of page