top of page

WOD 10282022

A. Dynamic Stretches


B. (For mobility)

2 minute pigeon stretch each side

1 minute couch stretch each side

2 minute butterfly stretch

(Stretches are in program book inside portal)


C. (For Strength/ Technique)

Dbell Deadlift

6-6-6-6-6

(Dbell each hand)


D. (Every minute for 10 minutes)

30 seconds on: weighted step ups

30 seconds off: rest


E. Static stretches


16 views0 comments

Recent Posts

See All

WOD 02242024

A. Dynamic Stretches B. (As many rounds as possible in 30 minutes) 5 burpee over & back 10 dbell cleans (dbell each hand) 15 light dbell thrusters (1 dbell) Rest 90 seconds C. Static stretches

WOD 02232024

A. Dynamic Stretches B. (2 rounds) 25/25 box pistols 100’ walking lunge C. (For Strength/ Technique) Dbell Front squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions)

WOD 02222024

A. Dynamic Stretches B. (3 rounds for time) 24 dbell box step up 120 mountain climbers C. (For time) 16-14-12-10 Dbell hang snatch (24) v-ups D. (6 minute clock) Even minutes: max devil press (dbell e

bottom of page