© 2017 by Dynamo Academy

WOD - Friday, November 23, 2018

November 23, 2018

A.  Arm circles, Deadhang, Toy Soldiers, ankle rockers, walking dynamo, stick OHS, goblet squats

 

B.  SKWAATS

Front Squats -empty bar x 10. 50 x 6, 60x5, 70x1 (of 1Rm BSq)

Back Squats - 70x3, 80x2, 85x5x2sets, 80x5x2

 

C.  STEP BY STEP

40 DB Step Back Lunge (35/50)

   20 C2B/Pull ups

30 DB Box Step Over (20/24)

   15 C2B/Pull ups

20 BBJO

   10 C2B/Pullups

 

D.  2 Mins Cumulative Hollow Rock/Hold

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