top of page

1/26/2022 WOD

A. Dynamic Stretches


B. “Partner”

(For time)

50 bear complex 145/205lbs

(1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 behind neck shoulder to overhead)

(Switch every 1 complex)


C. “Partner”

(10 minute cap)

(For time)

200 renegade rows 55s/75s

0:00-2:00: 12 burpees

2:00-4:00: 16 burpees

4:00-6:00: 20 burpees

6:00-8:00: 24 burpees

8:00-10:00: 28 burpees

(Both people can work and switch as much as needed)


D. Static stretches


59 views0 comments

Recent Posts

See All

WOD 06242024

A. Dynamic Stretches B. (2 rounds) 15/15 ankle rockers with weight 15 hollow rocks 100’ walking lunge C. (Every minute for 15 minutes) Minute 1: 5 thrusters (from rack) Minute 2: 10 line facing burpee

WOD 06222024

A. Dynamic Stretches B. “It’s Always a Quad Time” (Teams of 4) (For time) (3 rounds) 20 synchronized wall balls (any 2) 100m team run (3 rounds) 20 burpee box jump (split any way) synchronized front r

WOD 06212024

A. Dynamic Stretches B. (2 rounds) 25 assisted close stance air squats 25/25 banded glute kick back 25 kbell RDL C. (For Strength/ Technique) Back squat 1-1-1-1-1-1-1 (Build by feel; first set starts

Comments


bottom of page