top of page

WOD 08242023

A. Dynamic Stretches

B. (2 rounds)

25 light dbell bent over fly

1 minute max: hollow rocks

C. (20 minute clock)

Every 2 minutes:

5 dbell snatches (dbell each hand)

30 second elevated plank hold

(If no access to heavy weights; 7 snatches)

D. (For Strength/ Technique)

Dbell Sumo deadlift high pull


(Dbell each hand)

E. Static stretches

18 views0 comments

Recent Posts

See All

WOD 06172024

A. Dynamic Stretches B. (2 rounds) 30 Spider-Man lunges 10 shoulder press 10 Elbows out push press 30 walking lunges C. (For Strength/ Technique) Dbell shoulder press 5-5-5 3-3-3 (Dbell each hand) (If

WOD 06152024

A. Dynamic Stretches B. (For time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Dbell Thrusters Dbell bent over rows Burpees V-ups C. Static stretches

WOD 06142024

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 10 dbell deadlifts (light weights) 150 flutter kicks C. (For Strength/ Technique) Dbell deadlift 5-5-5 3-3-3 (Dbell each hand) (If no


bottom of page