top of page
Search

WOD 04302024

A. Dynamic Stretches



B. (3 rounds for time)

25 light dbell push press (dbell each hand)

1 minute weighted plank 45/35lb



C. (14 minute clock)

12 dbell power cleans

10 dbell power cleans

8 dbell power cleans

6 dbell power cleans

4 dbell power cleans

Max for remainder: dbell power cleans

(Dbell each hand; increase weight each set for strength; if no access to heavy weights; double repetitions)


(Rest 1 minute after each set of cleans)



D. (Every minute for 6 minutes)

45 second single leg plank

(Switch sides each minute)



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 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

WOD 05182024

A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches

bottom of page