top of page

1/21/2022 WOD

A. Dynamic Stretches


B. (10 minute clock)

Every 2 minutes:

20 Spider-Man lunges

10/10 Dbell single arm Arnold Press

(Pick load for quality)


C. (For Strength/ Technique)

Back Squat

12-10-8


D. (5 rounds for time)

9/9 Dbell single arm hang power cleans 70/100lbs

60 double Unders


E. Static stretches

45 views0 comments

Recent Posts

See All

WOD 06172024

A. Dynamic Stretches B. (2 rounds) 30/30 second dragon pose on box 10 shoulder press + behind neck press 45/35lb 30 jumping lunges C. (For Strength/ Technique) Shoulder press 1-1-1-1-1-1-1 (Build by f

WOD 06152024

A. Dynamic Stretches B. “Bar Crawl” (Teams of 4) (For time) 2-4-6-8-10-12-14-16-18-20-14-12-10-8-6-4-2 Synchronized Thrusters 115/85lb Synchronized Pull ups Synchronized Burpee over bar Synchronized T

WOD 06142024

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 10 deadlifts 135/95lb 150 flutter kicks C. (For Strength/ Technique) Deadlift 1-1-1-1-1-1-1 (Build by feel; first set starts 80-85%+)

Comments


bottom of page