WOD 01042024

Workout of the Day
Jan 3, 2024
1 min read

A. Dynamic Stretches

B. (2 rounds)

15 below knee hang power clean 85/115lb (with hook grip)

25 calf raises off bumper

50 ab mat sit ups

C. (5 rounds)

3 minute cap:

1 power clean + 1 hang power clean

50 double unders

5 shuttle runs (50’)

(Pick load for strength; cleans must be touch & go)

(Rest 2 minutes after each cap)

D. Static stretches

Recent Posts

See All

WOD 08262026

A. (For warm up) 20 backwards arm circles 20 second bicep/ chest stretch each side 20 second hanging knee raise hold 20 calf raises -then- 2 rounds: 100m jog 20 second dbell overhead hold 35/25lb each

WOD 08252026

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grabs 20 bent over glute 20 leg swings each side 20 second thoracic hold (wall) -then- 2 rounds: 5 hang muscle cleans 45/35lb 10 second front

WOD 08242026

A. (For warm up) 3 rounds: 12 backwards arm circles 10 alternating single leg reach downs 8 ring rows 6 ab mat pike push ups B. (3 rounds) 6 snatch deadlifts 225/155lb 6 strict chest to bar pull ups C

Comments