top of page

6/22/2021 WOD

A.

Dynamic Stretches


B.

5 Minute EMOM (Every Minute on the Minute)

(5) 5 second negative reverse grip bent over rows (d-bell in each hand)

C.

For Strength/Technique

Power Clean

10-10-10-10-10

Hang Squat Clean

10-10-10-10-10


D.

For Time

150 d-bell Russian swings


E.

"Tabata"

(4 minute clock)

20 seconds on/ 10 seconds off:

Light d-bell hollow hold


F.

Static Stretches


 

12 views0 comments

Recent Posts

See All

WOD 06242024

A. Dynamic Stretches B. (2 rounds) 15/15 box pistols 15 hollow rocks 100’ walking lunge C. (Every minute for 15 minutes) Minute 1: 5 dbell thrusters Minute 2: 10 burpees Minute 3: 15 push ups (Pick lo

WOD 06222024

A. Dynamic Stretches B. (For time) (3 rounds) 10 light dbell thrusters (1 dbell) 100m run (3 rounds) 10 burpee box jump or burpee step up 100m run (3 rounds) 10 dbell front squats (dbell each hand) 10

WOD 06212024

A. Dynamic Stretches B. (2 rounds) 25 air squats 25/25 front rack split squat 25 dbell RDL C. (For Strength/ Technique) Dbell squat 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double

Comments


bottom of page