top of page

WOD 3/30/2022

A. Dynamic Stretches

B. (For time)

(3 rounds)

12 Dbell thrusters (dbell each hand)

12 burpee over & back

(6 rounds)

12 pike push ups or Dbell push press

12 box jumps or step ups

(6 rounds)

8 Dbell thrusters (dbell each hand)

8 burpee over & back

8 pike push ups or Dbell push press

8 box jumps or step ups

(6 rounds)

4 Dbell thrusters (dbell each hand)

4 burpee over & back

4 pike push ups or Dbell push press

4 box jumps or step ups

(1 person works; 1 person rests)

(Switch each round)

C. Static stretches


17 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (5 rounds) 10/10 Dbell front rack split squats C. (For Strength/ Technique) Dbell Deadlift 10-10-10-10-10 D. (5 minute clock) Minute 1: 10 pike push ups Minute 2: 12 pike push

A. Dynamic Stretches B. (35 minute clock) (3 rounds) 15 Dbell thrusters 7 burpees 30 second run (3 rounds) 10 Dbell thrusters 7 burpees 30 second run (3 rounds) 5 Dbell thrusters 7 burpees 30 second r

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 15 jump squats 15 Superman with pause C. (For Strength/ Technique) Dbell Squat 10-10-10-10-10 D. (As many rounds as possible in 8 minu

bottom of page