top of page

WOD 01062023

A. Dynamic Stretches


B. (5 rounds for quality)

10 heel elevated front squats 35/45lb

10 heel elevated front squat hold

(Bottom position hold)


C. (For Strength/ Technique)

Front Squat

5-5-5-5-5 @ 70%


D. “Teams of 3”

(9 minute clock)

(As many rounds as possible in 3 minutes)

21 pulls on rower


(As many rounds as possible in 3 minutes)

15 pulls on rower


(As many rounds as possible in 3 minutes)

9 pulls on rower


(1 person works; 2 people rest)

(Switch after each set of designated number of pulls)


(Score is total number of meters)


E. Static stretches

83 views1 comment

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

1 Comment


bottom of page