© 2017 by Dynamo Academy

WOD - Friday, August 31, 2018

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

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

Archive