top of page

WOD 04082023

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

86 views1 comment

Recent Posts

See All

WOD 05222024

A. Dynamic Stretches B. “Partner” (10 rounds for time) 50’ handstand walk 5 synchronized line facing burpees 5 synchronized toes to bar (Switch every round) C. “Partner” (10 rounds for time) 10 defici

WOD 05212024

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 10 med ball front squat 20/14lb 20 med ball Russian twists 10 push press wall balls C. (For Strength/ Technique) Front squat 3-3-3 1-1

WOD 05202024

A. Dynamic Stretches B. (For Strength/ Technique) Shoulder press 3-3-3 1-1-1 (Build by feel; first set starts 75%+) C. (20 minute clock) Every 4 minutes: 2 minute cap: 200m run 15 box jumps 24/20” 2 m

1 Σχόλιο


10-4 Rubber Duckie

Μου αρέσει
bottom of page