top of page

WOD 02072023

A. Dynamic Stretches

B. (2 rounds)

25 light dbell front squats

50 Dbell Russian twists

C. (6 rounds for time)

8 Dbell front squats

8 Dbell power cleans

D. (For time)


Devil rows


Double Unders or seal jacks

(Double jump rope repetitions for single Unders)

E. Static stretches

20 views0 comments

Recent Posts

See All

WOD 05222024

A. Dynamic Stretches B. (10 rounds for time) 25 elevated plank shoulder taps 5 burpee over & back 5 v-ups C. (10 rounds for time) 10 pike push ups 5 burpee over & back 5 v-ups D. Static stretches

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 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


bottom of page