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 12112025

A. (For warm up) 1:00 thoracic stretch (box) 15 Bulgarian split squats each side (no weight) 20 hand release push ups 1:00 lacrosse ball (front delt) each side 15 Bulgarian split squats each side 50/3

WOD 12102025

A. (For warm up) 50’ high knees 50’ butt kicks 50’ bent over glute 15 toe squats 15 single hand backwards barbell rotations each side 15 single hand forwards barbell rotations each side 10 air squats

WOD 12092025

A. (For warm up) 1:00 lacrosse ball (foot) each side 25 calf raise with pause 1:00 lacrosse ball Supra/infraspinatus each side 25 backwards arm circles 1:00 plank 25 butt kick grab each side 1:00 max:

1 Comment

jambosqueen

Apr 08, 2023

10-4 Rubber Duckie