WOD 04082023

Workout of the Day
Apr 7, 2023
1 min read

A. Dynamic Stretches

B. “Crack the Egg”

(Teams of 3)

(For time)

30 clean & jerks 145/205 (person 1 & 2; switch every rep)

1,000m row (person 3)

15 team synchronized burpees

400m team run

30 clean & jerks 145/205 (person 1 & 3; switch every rep)

1,000m row (person 2)

15 team synchronized burpees

400m team run

30 clean & jerks 145/205 (person 2 & 3; switch every rep)

1,000m row (person 1)

15 team synchronized burpees

400m team run

C. Static stretches

Recent Posts

See All

WOD 07042026

A. (For warm up) 20 backwards arm circles 20 sky touch each side 20 alternating toe touch each side 20 assisted air squats 3 rounds: 21 hanging knee raises 15 ring rows 9 wall ball push press 20/14lb

WOD 07032026

A. (For warm up) 2 rounds: 1:00 thoracic stretch (box) 12 PVC around the world pass throughs 14 behind neck push press 16 glute bridges B. (5:00 cap) 2 rounds: 5 hang snatches + 5 snatches 95/65lb 25

WOD 07022026

A. (For warm up) 50’ leg sweeps 50’ bent over glute 50’ high kicks 50’ running high knees 50’ running butt kicks 2 rounds: 45 second wall sit 30 second chest/ shoulder stretch each side 15 air squats

1 Comment

jambosqueen

Apr 08, 2023

10-4 Rubber Duckie