top of page

WOD 3/7/2022

A. Dynamic Stretches


B. (10 minute clock)

Even minutes: 40 second suit case hold

Odd minutes: 40 second suit case hold

(Load for quality & strength)


C. (For time)

50 Double Unders or seal jacks

2 Dbell bent over rows

50 Double Unders or seal jacks

4 Dbell bent over rows

50 Double Unders or seal jacks

6 pull ups

(Continue to increase +2 on Dbell bent over rows until round of 20 Bent over rows)


D. (For time)

5 minute collective:

Elevated Plank Hold


E. Static stretches

22 views0 comments

Recent Posts

See All

WOD 07252024

A. Dynamic Stretches B. (10 minute cap) 4 sets: 2 turkish get ups (Pick load for strength) C. (20 minute clock) Minute 1: 80 mountain climbers Minute 2: 16 dbell alternating hang snatches Minute 3: 14

WOD 07242024

A. Dynamic Stretches B. (For time) 24 dbell clean & push press -then- (3 rounds) 300m run 20 box jump or step ups -then- 18 dbell clean & push press -then- (3 rounds) 300m run 20 box jump or step ups

WOD 07232024

A. Dynamic Stretches B. (2 rounds) 1 minute collective on each: -single leg plank each side -light dbell front squat hold -L-sit or hollow up hold -dbell suit case hold each side or side plank each si

Comments


bottom of page