1/10/20 WOD

January 10, 2020

A.

Dynamic stretches 

(5-10 min)

 

B.

(2 rounds) 

21 strict pull ups 

15 strict Handstand push ups 

9 back squats 65% from rack 

 

C.

(15 min EMOM)

3 snatch deadlift 

3 hang power snatch 

(Pick load)

 

D.

“Tabata”:

Ring row hold 

 

E.

Static stretches 

(5-10 min)

 

  • Modified (Dbell use only) 

A.

Dynamic stretches 

(5-10 min)

 

B.

(2 rounds) 

21 Dbell bent over rows (Dbell each hand/medium weight) 

15 pike Handstand push ups 

9 dbell squats (medium/heavy weight) 

 

C.

(15 min EMOM)

4 Dbell deadlift (1 Dbell)

4 (2/2) Dbell hang power snatch 

(Pick load)

 

D.

“Tabata”:

Bent over row hold (Dbell each hand) 

 

E.

Static stretches 

(5-10 min)

 

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