WOD 3/7/2022

A. Dynamic Stretches

B. (10 minute clock)

Even minutes: 40 second suit case hold

Odd minutes: 40 second suit case hold

(Load for quality & strength)

C. (For time)

50 Double Unders or seal jacks

2 Dbell bent over rows

50 Double Unders or seal jacks

4 Dbell bent over rows

50 Double Unders or seal jacks

6 pull ups

(Continue to increase +2 on Dbell bent over rows until round of 20 Bent over rows)

D. (For time)

5 minute collective:

Elevated Plank Hold

E. Static stretches

22 views0 comments

Recent Posts

See All

A. Dynamic Stretches B. (For time) 1/2 mile run 100 Dbell bent over rows 1/2 mile run 200 push ups 1/2 mile run 300 air squats 1/2 mile run C. Static stretches

A. Dynamic Stretches B. (For time) 1/2 mile run 50 burpees 100 reverse lunges 150 bent over rows 100 push ups 50 Dbell thrusters (Dbell each hand) C. Static Stretches

A. Dynamic Stretches B. (For time) 750 mountain climbers *every 30 seconds = 5 v-ups C. (For Strength/ Technique) Dbell Deadlift 8-8-8-8-8 (Dbell each hand) C. (For time) 500 mountain climbers *every