© 2017 by Dynamo Academy

WOD - Thursday, August 15, 2019

August 15, 2019

A.  2 Rnds

30 s calf stretch

25' lunge w samson

8 birddogs

8 deadbugs

90/90 x 30s /leg

10 cossack

10 air squat

 

B.  SKWAATS

Front Squat - barx10, 50x5

Back Squat(4:1:1 tempo) - 3x3@65-70 (60-90s rests)

Back Squat(CAT) - 2x5@65-70(60-90s rests)

 

C.  10 min AMRAP

3 Power Clean(50/70)

9 DB Squats(35/50)

12 BOB

 

D.  Alt Tabata

Leg Raise

Crunch

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