top of page

WOD 01062023

A. Dynamic Stretches


B. (5 rounds for quality)

10 heel elevated goblet squats

10 front squat hold

(Bottom position hold)


C. (For Strength/ Technique)

Dbell Front Squat

10-10-10-10-10


D. (9 minute clock)

(As many rounds as possible in 3 minutes)

21 devil rows

Rest 1 minute


(As many rounds as possible in 3 minutes)

15 devil rows

Rest 1 minute


(As many rounds as possible in 3 minutes)

9 devil rows

Rest 1 minute


E. Static stretches

14 views0 comments

Recent Posts

See All

WOD 04122024

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. (For time) (3 rounds) 10 dbell thrusters 10

WOD 04112024

A. Dynamic Stretches B. (2 rounds) 30 box dips 30 second max bicep curls 30/30 second single leg plank C. (20 minute clock) Minute 1: 16 dbell hang snatches (1 dbell) Minute 2: 14 light dbell squat cl

WOD 04102024

A. Dynamic Stretches B. (For time) Workout 1: (For time) 9-7-5 Dbell Deadlift 18-14-10 V-ups Workout 2: (For time) 9-7-5 Dbell Deadlift 100-75-50 Hop overs Workout 3: (For time) 10-14-18 V-ups 50-75-1

Comments


bottom of page