top of page

WOD 09212023

A. Dynamic Stretches

B. (For quality)

50 box step ups

1 minute plank

50 hollow rocks

1 minute plank

50 curtsy lunges

C. (15 minute clock)


5 sets: 5/5 dbell hang power snatch


5 sets: 4/4 dbell hang power snatch


5 sets: 3/3 dbell hang power snatch

(Pick 3 different loads for strength)

(If no access to heavy weights; complete sets of 5/5 for each segment)

D. (For Strength/ Technique)

Dbell single arm bent over row

14-12-10-8 each side

E. Static stretches

12 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