WOD 3/15/2022

A. Dynamic Stretches

B. (6 minute clock)

15 seconds on: hollow rocks

15 second off: rest

C. “Hammer’s Birthday WOD”

(3 rounds for time)

15 hang power cleans

15 front squats

15 shoulder to overhead

15 burpee over & back

(Fail any dbell movement or set the Dbells down during the Dbell cycle = 6 burpee over & back)

D. Static Stretches

Recent Posts

A. (For warm up) 1:00 max or each: Bicycle crunches Hollow ups Mountain climbers Ice skaters Box pistols B. (27:00 clock) Part 1: (As...

A. (For warm up) 50’ walking lunge 40 seal jacks 300m jog 20 reverse lunges 1:00 single leg plank each side B. (For Strength) Front rack...

A. (For warm up) (2 rounds) 25 light dbell bent over fly 30 second hollow hold (2 rounds) 30 elevated plank taps 25 v-ups (1 round) 1:00...