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 08312026

A. (For warm up) 20 alternating arm raises each side 20 alternating single leg reach down 200/150m ski -then- 3 rounds: 10 dbell single arm bent over row each side 35/25lb 20 second dbell overhead hol

WOD 08292026

A. (For warm up) 2 rounds: 20 jumping jacks 30 second front rack hold 45/35lb 40 second light row B. (3 rounds) 6 hang power cleans 115/85lb 8 hanging kip 10 ring rows 12 hanging knee raises C. “Hold

WOD 08282026

A. (For warm up) 20 alternating arm raises each side 20 sky touches 20 wall slides 20 single arm thoracic extension each side 20 second assisted air squat hold 20 second ankle flexion each side 20 air

1 Comment

jambosqueen

Apr 08, 2023

10-4 Rubber Duckie