top of page

WOD 12082023

A. Dynamic Stretches


B. (5 rounds)

20 renegade rows

10 air squats


C. (For Strength/ Technique)

Dbell Squat (dbell each hand)

5-5-5-5-5

(If no access to heavy weights; double repetitions)


D. (For Strength/ Technique)

Dbell Sumo deadlift

14-12-10-8

(Dbell each hand)


E. Static stretches

15 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

留言


bottom of page