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 09092026

A. (For warm up) 2 rounds: 10 backwards arm circles 10 air squats 10 push ups 2 rounds: 10 second dbell overhead hold 35/25lb each side 10 second dbell front rack hold each side 20 second hanging knee

WOD 09082026

A. (For warm up) 20 behind head wing taps 20 wall slides 20 sky touch 200m/150m ski 20 box step up 20” 20 dbell snatches 35/25lb B. (12:00 clock) Every 2:00: 0:00-4:00: 5 strict press 4:00-8:00: 3 str

WOD 09062026

A. (For warm up) 20 alternating arm raises each side 20 backwards arm circles 20 calf raises 20 air squats 20 line hop overs 20 hanging kip B. (2 rounds) 2 bear complex 95/65lb 15 ring rows 30 single

1 Comment

jambosqueen

Apr 08, 2023

10-4 Rubber Duckie