© 2017 by Dynamo Academy

WOD - Friday, March 23, 2018

March 23, 2018

A.  PNF Calf, Jumping Jacks, Buddha Prayers, SBGU, Samson, Birddogs, Cossacks, Wall wrists, Deadhang + swing, empty bar bar complex x 10


B.  8 Minute EMOM

3 Thruster(30/45) + 3 C2B

(People not doing Opens.  Do 18.5 today instead of EMOM)


C.  4 x Gorilla Crawl

2 x Sideways Bear Crawl (each side)

1 x Chicken Walk

1x Duck Walk

10x Cossack Squat(each side) + front rotation and side rotation

3 x 10 second handstand hold

Wobble board single leg 2 mins total each foot

100 DU

PNF Calf

Dead hang + Swing side to side

Stretch Wrists

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts
Please reload