3/16/20 WOD

March 16, 2020

A.

Dynamic stretches 

 

B.

(3 rounds)

(3 min Cap)

200m run 

25 Hand release push ups 

 

C.

“Hammer”

(5 RFT)

5 power cleans 

10 front squats 

5 jerks 

20 pull ups

Rest 90 seconds

 

D.

“Tabata”

Power position holds 

 

E.

Static stretches 

 

  • Modified (Dbell use only)

A.

Dynamic stretches 

 

B.

(3 rounds)

(3 min Cap)

45 sec run 

25 Hand release push ups 

 

C.

“Hammer”

(5 RFT)

5 Dbell power cleans 

10 Dbell front squats 

5 Dbell push press 

20 Dbell bent over row 

(Dbell each hand/ medium weight)

Rest 90 seconds

 

D.

“Tabata”

Dbell Power position holds/ half-way front squat (Dbell each hand/medium weight)

 

E.

Static stretches 

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