top of page

4/16/2021 WOD

A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

5/5 D-bell single leg deadlifts

C.

3 Rounds for Quality

12/12 single arm d-bell hammer curl + shoulder press

12 barbell bent over row


D.

3 Rounds for Quality

9/9 single arm d-bell hammer curl + shoulder press

9 barbell bent over row


E.

3 Rounds for Quality

3/3 single arm d-bell hammer curl + shoulder press

3 barbell bent over row


F.

For Quality

100 Russian twists


G.

Static Stretches


 

24 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

Comments


bottom of page