10/21/2021 WOD
A. Dynamic Stretches
B. (For time)
100 Dbell bent over rows (Dbell each hand)
100 push ups
100 oblique ups
100 light Dbell overhead sit ups (1 Dbell)
100 tuck ups
(*partition as much as needed)
C. Static stretches
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See AllA. (For warm up) 1:00 bicep/ chest stretch each side 20 backwards arm circles 30 calf raises 20 alternating arm raises 1:00 wall sit -then- 2 rounds: 10 box pistols 20” 12 box push ups 14 jumping jack
A. (For warm up) 1:00 assisted squat stretch 1:00 pigeon each side 1:00 hamstring stretch (box) each side 1:00 chest/ shoulder stretch each side -then- 2 rounds: 10 close assisted air squats 20 second
A. (For warm up) 20 running high knees 20 running butt kicks 20 leg swings each side 20 alternating single leg reach down 20 pike taps -then- 2 rounds: 200’ farmer carry 20 second elevated plank hold
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