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 06132026

A. (For warm up) 20 high knees 20 butt kicks 20 alternating arm raises each side 20 backwards arm circles 20 single leg reach downs 200m jog 20 ring rows B. (8:00 clock) Pull up/ Bar muscle up practic

WOD 06122026

A. (For warm up) 30 running high knees 30 running butt kicks 20 leg sweeps 20 high kicks 10 lateral leg swings each side 1:00 bike B. (4 sets) 30 second max cal bike 1:00 rest C. “Partner” (For time)

WOD 06112026

A. (For warm up) 1:00 standing pigeon 1:00 air squat hold 20 close stance assisted air squats 20 glute bridge with pause 1:00 PVC front rack stretch (box) 1:00 front rack hold 45/35lb B. (6:00 cap) 3

1 Comment

jambosqueen

Apr 08, 2023

10-4 Rubber Duckie