WOD 03142024

Workout of the Day
Mar 13, 2024
1 min read

A. Dynamic Stretches

B. (5 sets)

10 renegade rows

Rest 1 minute

(Pick load for strength)

C. (10 minute clock)

0:00-3:00:

30 dbell hang snatches 75/55lb (Left arm)

3:00-6:00:

30 dbell hang snatches (Right arm)

6:00-8:00:

20 dbell hang snatches (Left arm)

8:00-10:00:

20 dbell hang snatches (Right arm)

D. (10 minute cap)

Run 1 mile

E. Static stretches

Recent Posts

See All

WOD 09042026

A. (For warm up) 1:00 pigeon each side 10 ankle rockers each side 10 90/90s (hip int. Ext. rotations) 1:00 wall sit 1:00 chest/ shoulder stretch -then- 2 rounds: 15 assisted close stance air squats 30

WOD 09032026

A. (For warm up) 30 running high knees 30 running butt kicks 30 leg sweeps 30 backwards arm circles -then- 2 rounds: 10 knee push ups 15 air squats 20 second max: mountain climbers B. (14:00 clock) Ev

WOD 09022026

A. (For warm up) 2 rounds: 12 bent over glute 10 box dips with 3 second negative 8 glute kick backs each side 6 dbell bent over rows with 2 second hold 40 second max: calf raise with 2 second pause B.

Comments