WOD 03152025
A. Dynamic Stretches
B. “Hammer’s Birthday WOD”
(Teams of 4)
(9 rounds for time)
3 rope climbs each person (no jump)
9 synchronized toes to bar each pair
15 burpee box jumps (split any way)
C. Static stretches
top of page
Search
Recent Posts
See AllA. (For warm up) 30 second bicep stretch each side 30 second tricep smash (bar) each side 20 bent over glute 20 box dips 1:00 wall sit 1:00 ring dip hold B. (10:00 clock) Every 2:00: 5 strict weighted
A. (For warm up) 20 sky touches 20 wall slides 20 assisted close stance air squats 20 second hanging knee raise hold -then- 2 rounds: 10 wall balls (smaller target) 15 v-ups B. (9:00 clock) Every 1:30
A. (For warm up) 20 alternating arm raises 20 standing T int/ext. rotations 15 thoracic extensions (wall) 15 dbell single arm strict press each side 25/15lb 10 single leg deadlifts each side 10 dbell
bottom of page
Comments