© 2017 by Dynamo Academy

WOD - Friday, September 21, 2018

September 21, 2018

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

 

B.  SKWAAATS

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

-Back Squat: 80x2, 85x1, 90x1, 96x1x2, 90x3, 80xAMRAP

 

C.  180921

-7 minute AMRAP2-4-6-8-10-12-...

   SA DB Thruster(right) (35/50)

   Box Jump (20/24)

   SA DB Thruster(left)

   Tuck Up

-Rest 2 minutes

-3 Minute AMRAP

Burpee Box Jump (20/24)

 

D.  Buy out   2x12-15 each arm- single arm db row from straight arm plank position (renegade row)

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