1/4/2022 WOD

Workout of the Day
Jan 3, 2022
1 min read

A. Dynamic Stretches

B. (2 rounds)

50 Spider-Man lunges

25 Heel elevated PVC Back Squats

C. (For Strength/ Technique)

Back Squat

12-10-8

D. (For time)

21-15-9

Push Jerk

(105/155; 125/185; 155/225)

Burpees

E. Static Stretches

Recent Posts

See All

WOD 03162026

A. (For warm up) 1:00 standing pigeon (box) each side 15 ankle rockers (box) each side 20 assisted air squats 1:00 PVC front rack stretch (standing barbell) 15 single leg reach down each side 20 air s

WOD 03142026

A. (For warm up) All dynamic stretches B. (2 rounds) 10 bumper plate ground to overhead 25/15lb 12 hanging knee raises 14 reverse lunges C. “Open Recovery 3” (Teams of 4) (As many rounds as possible i

WOD 03132026

A. “Black Out Friday” Arrival: 5:00pm Standards/ Briefing: 5:20pm First heat: 6:00pm PLEASE WEAR BLACK TO PARTICIPATE B. “Open 26.3” (For time) 2 rounds: 12 burpee over bar 12 cleans 95/65lb 12 bur

Comments