top of page

WOD 09052022

A. Dynamic Stretches

B. “Agent Billy Clardy III”

“Teams of 3”

(As many rounds as possible in 48 minutes)

Person 1: 400m run

Person 2: performs AMRAP of:

12 Plate overhead alternating lunges 25/45lb

6 Burpees to plate

19 Plate Ground to Overhead

Person 3: Rests

(Rotate after each 400m run)

*(Wear a weighted vest 14/20lb)*

C. Static stretches

83 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. “Coach Jen’s Bday WOD” (As many rounds as possible in 41 minutes) 9 cal rower 29 pull ups 82 double unders 9 burpee box jumps 29 kbell swings 35/53lb 41 second assault bike at

A. Dynamic Stretches B. (5 sets) 4 tempo front squats (3, 2, 1) 95/135lb C. (For Strength/ Technique) Front Squat 3-3-3-3-3 @ 85% D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch

A. Dynamic Stretches B. “Partner” (For time) Buy in: 50 deadlifts 225/315lb (5 rounds) 40 push ups 30 burpee over bar 200m partner run Cash out: 50 deadlifts 225/315lb (All movements except for the ru

bottom of page