top of page

12/4/2021 WOD

A. Dynamic Stretches


B. (5 rounds for time)

3 burpees

7 light dbell thrusters (1 light dbell)

(Every 4 minutes complete: 150m synchronized run)


C. (4 rounds for time)

5 burpees

9 light dbell thrusters (1 light dbell)

(Every 3 minutes complete: 100m synchronized run)


D. (3 rounds for time)

7 burpees

11 light dbell thrusters (1 light dbell)

(Every 2 minutes complete: 75m synchronized run)


E. Static stretches



9 views0 comments

Recent Posts

See All

WOD 07242024

A. Dynamic Stretches B. (For time) 24 dbell clean & push press -then- (3 rounds) 300m run 20 box jump or step ups -then- 18 dbell clean & push press -then- (3 rounds) 300m run 20 box jump or step ups

WOD 07232024

A. Dynamic Stretches B. (2 rounds) 1 minute collective on each: -single leg plank each side -light dbell front squat hold -L-sit or hollow up hold -dbell suit case hold each side or side plank each si

WOD 07222024

A. Dynamic Stretches B. (Every minute for 5 minutes) 10 air squats 15 sit ups C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions)

Σχόλια


bottom of page