WOD 09212023

A. Dynamic Stretches

B. (For quality)

50 box step ups 20/24”

1 minute downward dog

50 hollow rocks

1 minute plank

50 curtsy lunges

C. (18 minute clock)

0:00-6:00:

5 sets: 5 hang power snatch

6:00-12:00:

5 sets: 3 hang power snatch

12:00-18:00:

5 sets: 1 hang power snatch

(Pick 3 different loads for strength)

D. (For Strength/ Technique)

Dbell single arm bent over row

12-10-8 each side

E. Static stretches

Recent Posts

A. Dynamic Stretches B. (3 rounds) 15 ring rows 21 push press wall balls 20/14lb C. (For Strength/ Technique) 10 sets of: 3 strict...

A. Dynamic Stretches B. “Dirty Microwave” (Teams of 4) For time: Partner 1 & 2 starts: (4 rounds) 20 hang cleans 165/115lb 10 wall walks...

A. Dynamic Stretches B. (For quality) 90 second barbell quad smash each side 15 x (1 front squat + 1 back squat 45/35lb) C. (For...