WOD 3/24/2022

A. Dynamic Stretches

B. (3 rounds for quality)

30/30 second single arm plank

15 hollow ups with pause

C. (For strength/ Technique)

8 x (1 hang squat clean + 1 front squat + 3 shoulder to overhead)

D. (10 minute cap)

75 wall balls

300 double Unders

(5 minute cap)

25 wall balls

200 double Unders

E. Static stretches

63 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (As many rounds as possible in 8 minutes) 10 burpees 12/ 8.5 cals assault bike C. (As many rounds as possible in 8 minutes) 10 burpees 12 ring dips D. (As many rounds as possib

A. Dynamic Stretches B. “Partner” (For time) 2-4-6-8-10-12-14-16-18-20 Hang snatches 105/155lbs (20) wall balls 14/20lb (1 person works; 1 person rests) (Switch as much as needed) C. “Partner” (8 minu

A. Dynamic Stretches B. (3 rounds for time) 250 mountain climbers 25 v-ups C. (For time) (5 rounds) 6 power cleans 125/185lb 6 chest to bar pull ups (5 rounds) 5 power cleans 145/205lb 5 chest to bar