top of page

WOD 4/21/2022

A. Dynamic Stretches


B. (4 rounds for max effort)

Max: wall balls

400m run

(Break under 20 wall balls = 15 burpees)


C. (For time)

(2 rounds)

21 Dbell single arm hang snatches 40/55lb

21 burpee over Dbell


(2 rounds)

15 Dbell single arm hang snatches 55/75lb

15 burpees over Dbell


(2 rounds)

9 Dbell single arm hang snatches 65/95lb

9 burpees over Dbell


D. Static stretches

75 views0 comments

Recent Posts

See All

WOD 04122024

A. Dynamic Stretches B. (For Strength/ Technique) Shoulder press 5-5-5 3-3-3 (Build by feel; first set starts 60%+) C. (For time) (3 rounds) 10 thrusters 95/65lb 10 pull ups (3 rounds) 8 thrusters 115

WOD 04112024

A. Dynamic Stretches B. (2 rounds) 30/30 second kbell hip flexor release 30/30 second couch stretch 30/30 second single arm plank C. (20 minute clock) Minute 1: 16 dbell alternating snatches 85/60lb M

WOD 04102024

A. Dynamic Stretches B. “Partner” Each person completes for time: Workout 1: (For time) 9-7-5 Deadlift 315/225lb 18-14-10 Toes to bar Workout 2: (For time) 9-7-5 Deadlift 315/225lb 100-75-50 Double un

Comments


bottom of page