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 10282026

A. (For warm up) 20 alternating arm raises each side 20 leg sweeps 20 butt kicks 20 high knees 20 star toe touches 20 knee push ups 20 calf raises 20 PVC overhead squats B. (5:00 cap) 2 rounds: 10 ove

WOD 10272026

A. (For warm up) 10 thoracic extensions (wall) 10 wall slides 10 dbell seated external rotations each side 15/10lb 10 dbell hammer curl + press each side 1:00 light row B. (3:00 EMOM) 5 power clean &

WOD 10262026

A. (For warm up) 20 backwards arm circles 20 “T” shoulder rotations 20 alternating arm raises each side 20 alternating single leg reach downs 20 bent over glute 2 rounds: 10 dbell single leg deadlift

1 Comment

jambosqueen

Apr 08, 2023

10-4 Rubber Duckie