© 2017 by Dynamo Academy

WOD - Wednesday, February 14, 2018

February 14, 2018

A.  PNF Calf, toy soldiers, walk lunge w twist, buddha prayers, cossack squat w rotation, Empty Bar 2 rounds DT

 

B.  Perform the following for time

10-9-8-7-6-5-4-3-2-1

Hang Power Clean(35/50)

Burpee Over Bar

 

C.  Perform the following as a circuit

(rest as needed, quality is focus)

*Perform 2 sets of 5 each leg Peterson step ups before commencing Pistols)

4 Rounds of:

Pistols 3-6 each leg (not alternating)

Strict Ring Rows 6-8

Ring Dips 3-8

Pool Get up Hold 10-20 seconds

 

D.  Valentine Buy Out- Tabata Burpees(over partner) for total reps

Burpee over your partner(plank position), switch every interval

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