top of page

WOD 09052022

A. Dynamic Stretches

B. “Agent Billy Clardy III”

“Teams of 3”

(As many rounds as possible in 48 minutes)

Person 1: 400m run

Person 2: performs AMRAP of:

12 Plate overhead alternating lunges 25/45lb

6 Burpees to plate

19 Plate Ground to Overhead

Person 3: Rests

(Rotate after each 400m run)

*(Wear a weighted vest 14/20lb)*

C. Static stretches

84 views0 comments

Recent Posts

See All

WOD 07252024

A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 18/12 cal row level 10 Minute 2: 16 dbell alternating snatches Minute 3: 14/10

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


bottom of page