top of page

WOD 04112023

A. Dynamic Stretches


B. (5 rounds)

20/20 second PVC front rack external rotation stretch

20 jumping lunges


C. (15 minute clock)

Every 3 minutes:

2 split jerks @ 85%


D. (For strength/ technique)

Dbell single arm bent over row

12-10-8 each side


E. Static stretches

103 views0 comments

Recent Posts

See All

WOD 06142024

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 10 deadlifts 135/95lb 150 flutter kicks C. (For Strength/ Technique) Deadlift 1-1-1-1-1-1-1 (Build by feel; first set starts 80-85%+)

WOD 06132024

A. Dynamic Stretches B. (5 rounds for time) 15/10 cal bike 100m run C. (4 rounds for time) 15 cal rower 200m run D. (3 rounds for time) 15 cal ski erg 300m run E. Static stretches

WOD 06122024

A. Dynamic Stretches B. “Partner” (As many rounds as possible in 15 minutes) 1 power clean 185/125lb 1 burpee over bar 50 double unders 2 power clean 2 burpee over bar 50 double unders 3 power clean 3

Comments


bottom of page