3/23/20 WOD

March 23, 2020

A.

Dynamic stretches 

 

B.

(3 rounds)

15 BN sott’s press 

Rest 90 sec 

 

C.

5 x 1 snatch pull + 1 power snatch + 1 hang snatch + 1 over head squat 

 

D.

(5 min EMOM)

20 sec snatch Deadlift low hang hold 

 

E.

Static stretches 

 

  • Modified (Dbell use only)

A.

Dynamic stretches 

 

B.

(3 rounds)

15/15 single arm shoulder presses while in full squat (1 Dbell/ light weight)

Rest 90 sec 

 

C.

10 x (1 Dbell snatch pull + 1 Dbell power snatch + 1 Dbell hang power snatch + 1 Dbell over head squat *each side)

 

D.

(5 min EMOM)

20 sec Dbell Deadlift low hang hold 

 

E.

Static Stretch

 

  • Modified (Body weight use only)

 

A.

Dynamic stretches 

 

B.

(3 rounds)

1-min air squat hold (arms straight)

Rest 90 sec

 

C. 10 rounds of:

5 Single leg push-ups, 3 single leg burpees (5 rounds on the left; 5 rounds on the right) 

Rest as much as needed 

 

D.

(5 min EMOM)

20 sec 1 arm plank on left

20 sec 1 arm plank on right 

Rest 20 seconds 

 

E.

Static stretches

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