top of page

WOD 03232023

A. Dynamic Stretches


B. (For quality)

21-15-9 each side

Elevated split squats with med ball


C. (15 minute clock)

Every 3 minutes:

3 squat clean & jerk at 80%


D. “Teams of 3”

(9 minute clock)

Every 3 minutes:

50 push jerks 105/155lb

Max calories assault bike

(1 person works jerks, 1 person works bike, 1 person rest)

(Switch as much as needed)


E. Static stretches

103 views0 comments

Recent Posts

See All

WOD 06202024

A. Dynamic Stretches B. (10 minute clock) Even minutes: max ab mat sit ups Odd minutes: rest C. (As many rounds as possible in 15 minutes) 10 burpee over erg 15/ 10 cal rower (level 10) 20 dbell hang

WOD 06192024

A. Dynamic Stretches B. “Partner” (For time) 100’ handstand walk 50/ 35 cal bike 150’ handstand walk 25 bar muscle ups 200’ handstand walk 25 bar muscle ups 150’ handstand walk 50/ 35 cal bike 100’ ha

WOD 06182024

A. Dynamic Stretches B. (Every minute for 5 minutes) 5 clean pulls 45/35lb 5 tall squat cleans 5 front squats C. (20 minute clock) Every 2 minutes: 1 clean pull + 1 power clean + 1 hang squat clean (B

Comments


bottom of page