WOD 04132024

Workout of the Day
Apr 12, 2024
1 min read

A. Dynamic Stretches

B. “Hot Rod”

(Teams of 3)

(7 minute cap)

400m team run

40 cleans 185/125lb

400m team run

(6 minute cap)

300m team run

30 cleans 205/145lb

300m team run

(5 minute cap)

200m team run

20 cleans 225/155lb

200m team run

(4 minute cap)

100m team run

10 cleans 245/165lb

100m team run

-then immediately-

(9 minute clock)

Minute 1: Partner 1 max burpee over bar

Minute 2: Partner 2 max burpee over bar

Minute 3: Partner 3 max burpee over bar

(Cleans are split any way)

C. Static stretches

Recent Posts

See All

WOD 07282026

A. (For warm up) 2 rounds: 20 second bicep stretch each side 20 second chest/ shoulder stretch 20 second air squat hold 2 rounds: 10 goblet squats 35/26lb 15 wall ball push press 20/14lb 20 second row

WOD 07272026

A. (For warm up) 20 alternating arm raises each side 20 thoracic extensions 20 wall slides in wall squat 20 air squats with 2 second pause -then- 2 rounds: 10 PVC overhead squats 20 PVC hop overs 2 ro

WOD 07252026

A. (For warm up) 25 backwards arm circles 20 hang power cleans 45/35lb 150m row -then- 2 rounds: 3 zombie rope climbs 5 cal bike 7 strict toes to bar B. “Bi, Felicia” (Teams of 4) For time: 50 hang po

Comments