WOD 03222023

Workout of the Day

Mar 21, 2023

1 min read

A. Dynamic Stretches

B. “Partner”

(As many rounds as possible in 8 minutes)

8/8 dbell hang power snatch 60/85lb

16 toes to ring

(Switch every round)

C. “Partner”

(As many rounds as possible in 8 minutes)

6/6 dbell hang power snatch 60/85lb

12 toes to ring

(Switch every round)

D. “Partner”

(As many rounds as possible in 8 minutes)

4/4 dbell hang power snatch 60/85lb

8 toes to ring

(Switch every round)

(Rest 3 minutes in between AMRAPs)

E. “Partner”

(For time)

100 synchro Russian twists 60/85lb

F. Static stretches

Recent Posts

See All

WOD 09222026

A. (For warm up) 1:00 calf stretch 2x16’ banded monster walk 30 second high plank 20 second high side plank each side 100m light row -then- 2 rounds: 6/6 dbell hammer curl + strict press 25/15lb 12 bo

WOD 09212026

A. (For warm up) 1:00 standing pigeon (box) each side 1:00 ankle flexion each side 20 box dips 20 ring rows 30 assisted air squats 30 second max: push ups B. (6:00 cap) 3 rounds: 20 second ring dip ho

WOD 09192026

A. (For warm up) 2 rounds: 20 calf raises 20 line hop overs 2 rounds: 10 med ball from squats 20/14lb 10 dbell hang snatches 35/25lb B. (2 rounds) 6 front squats 80 single unders (135/95lb; 165/115lb)

Comments