top of page

WOD 11302023

A. Dynamic Stretches



B. (3 rounds)

50 step ups

30 second light dbell front squat hold



C. (For Strength/ Technique)

Dbell Power Clean

3-3-3-3-3

(If no access to heavy weights; double repetitions)



D. (For time)

100 dbell hang power cleans 



E. Static stretches 

13 views0 comments

Recent Posts

See All

WOD 02212024

A. Dynamic Stretches B. (6 rounds) (5 minute clock) 200m run 8 caterpillars 12 sprawls Max for remaining: elevated shoulder taps C. Static stretches

WOD 02202024

A. Dynamic Stretches B. (2 minute collective) L-sit or 3 minute Hollow hold C. (Every minute for 10 minutes) 5 heavy dbell bent over rows (If no access to heavy weight; double repetitions) D. (5 round

WOD 02192024

A. Dynamic Stretches B. (As many rounds as possible 5 minutes) 3 light dbell thrusters (1 dbell) 1 shuttle run (50’) C. (For Strength/ Technique) Dbell Push Press 5-5-5 3-3-3 (Dbell each hand) (If no

bottom of page