WOD – Diamond Hill CrossFit
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WOD

Saturday February 16th

Part 1: Mobility and warm-up movements Part 2: “DT” 5 RFT12 Deadlift, 9 Hang Power Clean, 6 Push Jerk. RX 155/105, L2 135/95, L1 105/75 Notes: Choose a...
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Friday February 15th

Part 1: Bulgarian Split Squats 5×5 each leg, building Superset with 5×5 weighted Mayweathers.Rest 2 minutes btw rounds Part 2: “Drop Anchor” AMRAP 10: Row for MetersOn...
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Saturday February 9th

Part 1: Warm-up and Set-up movements. Part 2: “Peppermill” Teams of 3 – AMRAP 30 – Wallballs, HRPU, Abmat Situps. Work :45 seconds, Rest :15. Alternate...
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Tuesday February 5th

Part 1: Front Squats 4,4,4,4 Building to WOD weight Part 2: “Jelly” 3 Rounds:500 Meter Row12 Front Squats 21 Box-facing Jump Overs RX 155/105, 24/12, L2 135/95,...
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Monday February 4th

Part 1: 3,3,3,3 TNG DL, rest 2 minutes. Build to a 3RM Part 2: “OMG” 1,2,3,4,5,6,7,8,9,10 Reps of RKBS, 20m Sprints. RX 62/53, L2 53/44, L1 44/35...
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