top of page

10/09/2020 WOD

A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

5/5 single leg single arm d-bell bent over row


C.

For Strength/Technique

Deadlift

3-3-3-3-3 @ 85%


D.

3 Rounds

(3 Minute AMRAP - As Many Rounds As Possible)

3 k-bell swings 

3 hand release push ups 

6 k-bell swings

6 hand release push ups

9 k-bell swings

9 hand release push ups

(Continue to increase by 3 each round)

*(rest 2 minutes after each workout)

**(pick up where you left off from the workout before when starting the next) 


E.

Static Stretches


 

D-bell use only


A.

Dynamic Stretches


B.

10 Minute EMOM (Every Minute on the Minute)

5/5 single leg single arm d-bell bent over row


C.

For Strength/Technique

D-bell deadlift

6-6-6-6-6


D.

3 Rounds

(3 Minute AMRAP - As Many Rounds As Possible)

3 d-bell swings or snatches

3 hand release push ups 

6 d-bell swings or snatches

6 hand release push ups

9 d-bell swings or snatches

9 hand release push ups

(Continue to increase by 3 each round)

*(rest 2 minutes after each workout)

**(pick up where you left off from the workout before when starting the next) 


E.

Static Stretches


 

12 views0 comments

Recent Posts

See All

WOD 05212024

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 10 light dbell front squat (1 dbell) 20 dbell Russian twists 10 dbell push press (dbell each hand/ light weights) C. (For Strength/ Te

WOD 05212024

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 10 med ball front squat 20/14lb 20 med ball Russian twists 10 push press wall balls C. (For Strength/ Technique) Front squat 3-3-3 1-1

WOD 05202024

A. Dynamic Stretches B. (For Strength/ Technique) Dbell shoulder press 5-5-5 3-3-3 (Dbell each hand) (If no access to heavy weights; double repetitions) C. (20 minute clock) Every 4 minutes: 2 minute

Comments


bottom of page