top of page

WOD 08072023

A. Dynamic Stretches


B. (As many rounds as possible in 6 minutes)

8 wall balls 14/20lb

10 med ball overhead sit ups


C. (15 minute clock)

0:00-5:00:

(3 sets)

10 dbell alternating snatches 50/70lb

5 strict chest to bar pull ups


5:00-10:00:

(3 sets)

10 dbell alternating snatches 50/70lb

10 chest to bar pull ups


10:00-15:00:

30 dbell alternating snatches 50/70lb

Max for remaining: bar muscle ups


D. (For quality)

500’ farmer carry


E. Static stretches

101 views0 comments

Recent Posts

See All

WOD 06202024

A. Dynamic Stretches B. (10 minute clock) Even minutes: max ab mat sit ups Odd minutes: rest C. (As many rounds as possible in 15 minutes) 10 burpee over erg 15/ 10 cal rower (level 10) 20 dbell hang

WOD 06192024

A. Dynamic Stretches B. “Partner” (For time) 100’ handstand walk 50/ 35 cal bike 150’ handstand walk 25 bar muscle ups 200’ handstand walk 25 bar muscle ups 150’ handstand walk 50/ 35 cal bike 100’ ha

WOD 06182024

A. Dynamic Stretches B. (Every minute for 5 minutes) 5 clean pulls 45/35lb 5 tall squat cleans 5 front squats C. (20 minute clock) Every 2 minutes: 1 clean pull + 1 power clean + 1 hang squat clean (B

Comments


bottom of page