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 pigeon each side 1:00 glute smash (foam roller) 1:00 bicep/ chest stretch 1:00 ankle flexion each side -then- 2 rounds: 10 box step up 20” 8 box push ups 6 split squats each side
A. (For warm up) 2 rounds: 20 second box dip hold 20 second calf stretch each side 20 second downward dog 2 rounds: 15 calf raises 15 box dips 15 light dbell push press B. (6:00 cap) 20 line hop overs
A. (For warm up) 1:00 tricep smash (foam roll) each side 1:00 foam roll erectors 20 bent over glute 20 backwards arm circles -then- 2 rounds: 10 dbell hammer curl & press 25/15lb 10 hollow rocks 10 v-
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