1/29/20 WOD

January 29, 2020

A.

Dynamic stretches 

(5-10 min)

 

B.

(2 rounds)

1 min wall sit holding bumper in lap 

150’ banded lateral steps 

 

C.

(For time)

3-6-9-12-15

Below knee hang power cleans 105/155

Burpee over bar 

 

D.

(5 min EMOM)

10 strict Ring dips 

 

E.

Static stretches 

(5-10 min) 

 

  • Modified (Dbell use only)

A.

Dynamic stretches 

(5-10 min)

 

B.

(2 rounds)

1 min wall sit holding bumper in lap 

150’ banded lateral steps 

 

C.

(For time)

3-6-9-12-15

Dbell Below knee hang power cleans (Dbell each hand/ medium weight)

Burpee over Dbell 

 

D.

(5 min EMOM)

10 box dips with 3 sec negative 

 

E.

Static stretches 

(5-10 min) 

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