top of page

WOD 09162022

A. Dynamic Stretches


B. (Every minute for 5 minutes)

20 ice skaters with pause

15 second L-sit


C. (For Strength/ Technique)

Dbell Deadlift

6-6-6-6-6

(Dbell each hand)


D. (Every minute for 10 minutes)

10 renegade rows

Max double Unders or seal jacks

(Double jump rope repetitions for single Unders)


E. Static stretches

14 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