09/07/2020 WOD

Workout of the Day
Sep 6, 2020
1 min read

Dynamic Stretches

3 Rounds for Quality

1-min static holds:

Reverse sit up

Single leg suit case (30/30 sec)

Dip

5 Rounds for Time

12 single arm d-bell clean & jerk

200m run

3 Rounds for Quality

10/10 d-bell single arm rear delt raise

Static Stretches

D-bell use only

Dynamic Stretches

3 Rounds for Quality

1-min static holds:

Reverse sit up

Single leg suit case (30/30 sec)

Dip

5 Rounds for Time

12 single arm d-bell clean & jerk

45 second run

3 Rounds for Quality

10/10 d-bell single arm rear delt raise

Static Stretches

Recent Posts

See All

WOD 04172026

A. (For warm up) 1:00 lacrosse ball (foot) each side 1:00 lacrosse ball delt each side 1:00 kbell smash (calf) each side 10 wrist rockers each side 10 second bicep/ chest stretch each side 10 push ups

WOD 04162026

A. (For warm up) 50 seal jacks 50 ice skaters 50 jump squats (from box) -then- 3 rounds: 100m jog 70 flutter kicks B. (8:00 cap) 3 sets: 10/10 front rack split squats (Pick load for strength) C. (27:0

WOD 04162026

A. (For warm up) 50’ running high knees 50’ running butt kicks 50’ bent over glute 50’ Carioca 50’ high kicks -then- 3 rounds: 100m jog 70 flutter kicks B. (8:00 cap) 3 sets: 10/10 Bulgarian split squ

D-bell use only

Comments