top of page

12/14/2021 WOD

A. Dynamic Stretches

B. (2 rounds)

(As many rounds as possible in 4 minutes)

36 double Unders

12 Kbell Swings 35/53

(Rest 3 minutes between “AMRAPs”)

C. “Diane”

(For time)


Deadlift 155/225lbs

Handstand push up or Dbell Shoulder Press

D. Static Stretches

61 views0 comments

Recent Posts

See All

WOD 06242024

A. Dynamic Stretches B. (2 rounds) 15/15 ankle rockers with weight 15 hollow rocks 100’ walking lunge C. (Every minute for 15 minutes) Minute 1: 5 thrusters (from rack) Minute 2: 10 line facing burpee

WOD 06222024

A. Dynamic Stretches B. “It’s Always a Quad Time” (Teams of 4) (For time) (3 rounds) 20 synchronized wall balls (any 2) 100m team run (3 rounds) 20 burpee box jump (split any way) synchronized front r

WOD 06212024

A. Dynamic Stretches B. (2 rounds) 25 assisted close stance air squats 25/25 banded glute kick back 25 kbell RDL C. (For Strength/ Technique) Back squat 1-1-1-1-1-1-1 (Build by feel; first set starts


bottom of page