3/05/20 WOD

March 5, 2020

A.

Dynamic stretches 

 

B.

(10 min EMOM)

even min: 30 sec bumper front squat with steering wheel ankle flexion 

Odd min: 30 sec (15/15) single leg plank with bumper on back 

 

C.

5 x 1 clean pull + 1 power clean + 1 hang clean + 1 split jerk 

(Pick load)

 

D.

(5 rounds)

Every 90 sec:

5 Barbell Bent over row with 3 sec hold each rep 

 

E.

Static stretches 

 

  • Modified (Dbell use only)

A.

Dynamic stretches 

 

B.

(10 min EMOM)

even min: 30 sec (1) Dbell front squat hold with ankle flexion 

Odd min: 30 sec (15/15) single leg plank 

 

C.

5 x 5 Dbell deadlifts + 5 Dbell cleans + 5 Dbell push press 

(Pick load/Dbell each hand)

 

D.

(5 rounds)

Every 90 sec:

5/5 Dbell Bent over row with 3 sec hold each rep 

 

E.

Static stretches 

 

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