Search

WOD - Friday, August 31, 2018


A. Arm Circles, Deadhang + Swing PNF Calf, Leg Swings, Walking Dynamo, SBGU, Bird Dogs, Hip Airplanes, Empty Bar Front Squat

B. ROLLING HIPSTERS(TABATA)

Alt Tabata - 2 Rounds of

20s - Superman hold

20s - Left Side Star Plank

20s - Hollow Hold/Rock

20s - Right Side Star Plank

C. SKWAAATS

-Front Squats: (using %of BSq) 50x5, 60x3, 70x2, 75x1

-Back Squat: 85x4x4

D. HAMMER5 RFT

5 Power Clean (45/60)

10 Front Squat

5 Jerk

20 Pull ups

90 SECOND REST


0 views

© 2017 by Dynamo Academy

  • White Facebook Icon
  • White Instagram Icon