WOD 01142023

Workout of the Day
Jan 13, 2023
1 min read

A. Dynamic Stretches

B. “Teams of 5”

(7 rounds for max effort)

Person 1: max calories assault bike

Person 2: max meters rower

Person 3: max push ups

Person 4: 10 burpees

Person 5: rest

(Each person works at a station; team rotates after each set of burpees is completed)

C. Static stretches mmmm

Recent Posts

See All

WOD 12062025

A. (For warm up) 25 backwards arm circles 30 second bicep stretch each side 25 med ball front squat 20 ring rows 250m row 10 push ups B. “Fall Fun” (Teams of 4) (20 rounds for time) 2 rope climbs (no

WOD 12052025

A. (For warm up) 50’ high knees 50’ butt kicks 50’ bent over glute 25 thoracic extensions (wall) 25 banded rear delt raise each side 25 Patrick step up each side B. (2 rounds) 50’ banded monster walk

WOD 12042025

A. (For warm up) 1:00 barbell tricep smash each side 10 single leg reach down each side 1:00 saddle with tricep/ shoulder 10 v-ups 1:00 ring dip hold 10 toe squats 1:00 plank B. (5 sets) 3 ring muscle

1 Comment

jambosqueen

Jan 14, 2023