top of page

WOD 12012022

A. Dynamic Stretches

B. (Every minute for 5 minutes)

4 light dbell squat cleans (1 Dbell)

5 light Dbell front squats (dbell each hand)

C. (For Strength/ Technique)

8 sets of (3 Dbell power clean + 3 Dbell hang squat clean + 3 Dbell front squat)

D. (5 rounds for time)

5/5 single arm Dbell hang cleans

50 double Unders or seal jacks

E. Static stretches

12 views0 comments

Recent Posts

See All

WOD 05182024

A. Dynamic Stretches B. (For time) (5 rounds) 10 dbell bent over rows 100m run (5 rounds) 20 push ups 100m run (5 rounds) 30 air squats 100m run (With vest 20/14lb) C. Static stretches

WOD 05172024

A. Dynamic Stretches B. (2 rounds) 1 minute plank 1 minute side plank each side 1 minute dbell front squat hold C. (For Strength/ Technique) Dbell Deadlift 5-5-5 3-3-3 (Dbell each hand) (If no access

WOD 05162024

A. Dynamic Stretches B. (5 rounds) 10 dbell shoulder press 200 bicycle kicks 30 second max: devil row Rest 1 minute (Work shoulder press weight for strength) C. (15 minute clock) Every 3 minutes: 16 d


bottom of page