top of page

WOD 3/18/2022

A. Dynamic Stretches


B. “Tabata”

(4 minute clock: 20 seconds on/ 10 seconds off)

20 seconds on: side plank

10 seconds off: regular plank


C. (For Strength/ Technique)

8 x (1 Power clean + 1 Below knee hang squat clean + 2 front squats)


D. (For time)

50 strict handstand push ups

100 kbell swings 50/70lbs

300 double unders

(*partition as needed)


E. Static Stretches

70 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%+)

Comments


bottom of page