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 08152026

A. (For warm up) 1:00 tricep lat stretch 45 second reverse grip dead hang 30 second max: hanging kip -then- 2 rounds: 12 hang power cleans 45/35lb 10 ring rows 8 deadlifts 6 kipping pull ups B. (6:00

WOD 08142026

A. (For warm up) 1:00 foam roll erectors 1:00 wall sit 1:00 wall sit squat 20 tib raises 20 line hop overs 20 reverse lunges 30 second downward dog 30 single unders 30 second machine of choice B. (10:

WOD 08132026

A. (For warm up) 1:00 tricep smash (barbell) each side 20 prone rear delt raises 30 second: light ski -then- 2 rounds: 10 saddle wrist rockers 8 single leg reach down each side 6 banded glute kick bac

1 Comment

jambosqueen

Apr 08, 2023

10-4 Rubber Duckie