top of page

WOD 07112024

A. Dynamic Stretches



B. (As many rounds as possible in 5 minutes)

6 pike push ups

7 v-ups with negative



C. (For time)

(3 rounds)

10 deficit handstand push ups 3.5/2”

5 shuttle runs (50’)


(3 rounds)

10 deficit handstand push ups

100m row


(3 rounds)

10 deficit handstand push ups

15/ 10 cal bike


Rest 3 minutes after each 3 rounds



C. (For quality)

75 deficit push ups 5.5/3.5”



D. Static stretches


189 views0 comments

Recent Posts

See All

WOD 07242024

A. Dynamic Stretches B. “Partner” (For time) 24 clean & jerks 225/155lb (switch every rep) -then- (3 rounds) 300m partner run 30 box jump over step down 24/20” -then- 18 clean & jerks (switch every re

WOD 07232024

A. Dynamic Stretches B. (2 rounds) 1 minute collective on each: -single arm plank each side -couch stretch each side -L-hang -barbell suit case each side (Pick load for strength) C. (As many reps as p

WOD 07222024

A. Dynamic Stretches B. (Every minute for 5 minutes) 10 corrected air squats 15 ab mat sit ups C. (For Strength/ Technique) Back squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. (8 minute c

Comments


bottom of page