WOD 05012023
A. Dynamic Stretches
B. (For quality & strength)
Dbell Single arm bent over row
12-10-8 each side
C. (5 rounds for time)
10 caterpillars
50 air squats
D. (3 rounds)
40/40 second side plank
E. Static stretches
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See AllA. (For warm up) 1:00 single arm behind neck tricep stretch each side 1:00 thoracic stretch (box) 1:00 goblet squat hold 1:00 light dbell bent over fly B. (5:00 cap) 12-9-6 Dbell Front squats Light db
A. (For warm up) 20 backwards arm circles 15 box push ups 20” 10 ankle rockers each side 15 knee push ups 200 mountain climbers B. (3:00 cap) 2 rounds: 16 box dips 16 box step up 20” C. (12:00 clock)
A. (For warm up) 1:00 bicep/ chest stretch 1:00 wrist flexion (wall) 1:00 wall sit 1:00 max tib raises 1:00 calf stretch 1:00 max flutter kicks B. (8:00 cap) 3 rounds: 10 reverse sit ups 20 calf raise
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