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 12132025

A. (For warm up) 2 rounds: 10 reverse sit ups (slow come down) 10 box dips 10 box step up 100m jog 10 hollow rocks B. (For time) 3 rounds: 12 hang snatches 15 v-ups 6 burpee over & back 3 rounds: 10 d

WOD 12122025

A. (For warm up) 1:00 max: single leg glute bridge each side 1:00 max: seal jacks 1:00 light dbell front squat hold -then- 21 air squats 50 curtsy lunges 15 air squats 30 second max: hollow ups 9 air

WOD 12112025

A. (For warm up) 1:00 max: floor dbell shoulder press 15 front rack split squats each side (no weight) 20 push ups 1:00 max: Dbell shoulder press 15 front rack split squats each side 50/35lb 20 box di

Comments