top of page

WOD 11022023

A. Dynamic Stretches

B. “Coach Liz’s Bday WOD”

(29 minute clock)

(For time)

94 double unders

29 power cleans 105/155lb

11 strict handstand push ups

29 hang power cleans

11 strict deficit handstand push ups 2.75/3.5”

29 squat cleans

11 kipping deficit handstand push ups 5.5/7”

94 double unders

*At the top of every 2 minutes complete:

2 burpee bar muscle ups until completion

For the remainder of time:

Establish a 2RM touch & go deadlift

C. Static stretches

98 views0 comments

Recent Posts

See All

WOD 06172024

A. Dynamic Stretches B. (2 rounds) 30/30 second dragon pose on box 10 shoulder press + behind neck press 45/35lb 30 jumping lunges C. (For Strength/ Technique) Shoulder press 1-1-1-1-1-1-1 (Build by f

WOD 06152024

A. Dynamic Stretches B. “Bar Crawl” (Teams of 4) (For time) 2-4-6-8-10-12-14-16-18-20-14-12-10-8-6-4-2 Synchronized Thrusters 115/85lb Synchronized Pull ups Synchronized Burpee over bar Synchronized T

WOD 06142024

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 10 deadlifts 135/95lb 150 flutter kicks C. (For Strength/ Technique) Deadlift 1-1-1-1-1-1-1 (Build by feel; first set starts 80-85%+)


bottom of page