top of page

WOD 11252022

A. Dynamic Stretches

B. (6 minute clock)

Even minutes: 40 second suit case hold or side plank (L)

Odd minutes: 40 second suit case hold or side plank (R)

C. (For Strength/ Technique)

8 sets of (4 Dbell deadlifts + 2 Dbell power clean)

(Add 2 repetitions to both movements if no access to heavy weights)

D. (For time)

100 devil rows

(At the top of every 2 minutes complete a 45 second plank)

E. Static stretches

14 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (As many rounds as possible in 41 minutes) 9 devil rows 29 dbell bent over rows 82 hop overs 9 burpee box jump or burpee step up 29 dbell swings 41 second max: sprawls C. Stati

A. Dynamic Stretches B. (5 sets) 4 dbell front squats with 5 second hold C. (For Strength/ Technique) Dbell Front Squat 6-6-6-6-6 D. (For time) 6-5-4-3-2-1 each side Single arm dbell hang power snatch

A. Dynamic Stretches B. (For time) Buy in: 25 dbell deadlifts (5 rounds) 20 push ups 15 burpees 1 minute run or shuttle runs Cash out: 25 dbell deadlifts C. Static stretches

bottom of page