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 10182025

A. (For warm up) 30 line hop overs 25 backwards arm circles 20 hanging kips 10 caterpillars 20 ring rows 25 backwards arm circles 30 calf raises B. “Level Up” (Teams of 4) (For time) 3 rounds: 40 pull

WOD 10172025

A. (For warm up) 15 assisted air squats (close stance) 1:00 high plank 15 assisted air squats (hip width stance) 1:00 single arm plank (30/30) 15 assisted air squats (shoulder width stance) 1:00 ring

WOD 10162025

A. (For warm up) 50’ high knee grab 50’ butt kick grab 50 mountain climbers 1:00 standing pigeon (box) each side 25 banded glute kick back each side 10 shuttle runs (50’) B. (9:00 cap) 15-12-9 Deadlif

1 Comment

jambosqueen

Apr 08, 2023

10-4 Rubber Duckie