WOD 04102023

Workout of the Day
Apr 9, 2023
1 min read

A. Dynamic Stretches

B. (3 rounds)

20/20 second thoracic overhead stretch with foam roller

15 banded air squats

10/10 Patrick step up with negative

C. “Death By” to 10 minutes

Hang Power Snatch 85/115lb

Pull ups

(1-1st minute, 2-2nd minute, 3-3rd minute etc.)

- Rest 5 minutes -

(For time)

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch 85/115lb

Pull ups

D. Static stretches

Recent Posts

See All

WOD 05252026

A. (For warm up) All dynamic stretches B. “Maloney” (with partner) 6 rounds each for time: 300 meter shuttle (3x100) 16 deadlifts 185/125lb 6 hang power cleans (Switch every round) C. Static stretches

WOD 05232026

A. Dynamic Stretches B. “Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run Option 2: (For time) 1 mile run (20 rounds for time)

WOD 05222026

A. (For warm up) 1:00 barbell quad smash each side 1:00 foam roll lat each side 1:00 foam roll glutes each side 1:00 lacrosse ball foot each side 1:00 lacrosse ball delt each side B. (2 rounds) 30 sec

Comments