1/01/19 WOD

January 1, 2020

A.

Dynamic stretches 

(5-10 min)

 

B.

(2 rounds) 

50 alternating single arm toe touches (against wall) 

50 alternating single leg wall sits holding a bumper plate 25/45

 

C.

“Partner”

(20 min AMRAP)

1 clean and jerk 205lbs 

1 muscle up

20 Double Unders 

*switch each round*

 

D.

“Partner”

For time: 

100 v-ups/hollow holds

*switch every (5)*

 

E.

Static stretches 

(5-10 min)

 

  • Modified (Dbell use only)

A.

Dynamic stretches 

(5-10 min)

 

B.

(2 rounds) 

50 alternating single arm toe touches (against wall) 

50 alternating single leg wall sits holding a dumbbell 

 

C.

(20 min AMRAP)

1 Dbell clean and push press (Dbell each hand) 

2 Dbell over rows (Dbell each hand) 

2 box dips 

40 single Unders or 40 jumping jacks 

Rest 1 min 

 

D.

For time:

50 v-ups

*every min = 30 sec hollow hold 

 

E.

Static stretches 

(5-10 min)

 

 

 

 

 

 

 

 

 

 

 

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