WOD 01022025

Workout of the Day
Jan 1, 2025
1 min read

A. Dynamic Stretches

B. (6:00 clock)

Even minutes: 21 goblet squats

Odd minutes: 15 Patrick step up each side

(1st round: 50/35lb, 2nd round: 60/40lb, 3rd round: 70/50lb)

C. (3 rounds)

4:00 clock:

30 box jump step down 24/20”

20 dbell hang snatches 70/50lb

For remainder: shuttle runs (50’)

(Rest 2:00 after each round)

D. “Partner”

(For time)

150 toes to rings

(Split any way)

E. Static stretches

Recent Posts

See All

WOD 05092026

A. (For warm up) 10 push press wall ball 20/14 100m jog 10 med ball front squat 15 ring rows 10 wall balls (8’ target) 200m jog B. “Fran-tastic 4” (Teams of 4) (For time) 3-6-9-12-15-18-21-24 Synchron

WOD 05082026

A. (For warm up) 1:00 front rack stretch with pvc (bar) 1:00 tricep smash on bar each side 45 second reverse grip dead hang 45 second wall sit 30 second hollow hold 30 reverse sit ups B. (12:00 clock)

WOD 05072026

A. (For warm up) 1:00 thoracic box stretch 30 pike taps 1:00 hamstring crossover stretch 30 box pike taps 1:00 box step ups 20” 30 handstand taps B. (8:00 cap) 16-14-12 Renegade rows C. (5 sets) 6:00

Comments