top of page

WOD 04202024

A. Dynamic Stretches

B. “Team Hero Cindy”

(Teams of 4)

(As many rounds as possible in 20 minutes)

5 pull ups

10 push ups

15 air squats

100m run

(Workout runs conga-line style; next round starts when team finishes the round)

*wear a vest 20/14lb

C. “Hold On A Minute”

(For time)

50 burpee over vest each person (P1)

  • Handstand hold (P2)

  • Bumper plate hold 45/35lb (P3)

  • Dead hang (P4)

(Each person must maintain hold to complete burpees; team rotates after each complete set)

D. Static stretches

101 views0 comments

Recent Posts

See All

WOD 07132024

A. Dynamic Stretches B. “The Ridiculous 6” (Teams of 6) (For time) Partner 1, 2, & 3 completes: (3 rounds) 15 cleans 225/155lb (split any way) 21 synchronized toes to bar While Partner 4, 5, & 6 compl

WOD 07122024

A. Dynamic Stretches B. (2 rounds) 1 minute barbell quad smash each side 100m run 1 minute wall sit squat C. (For Strength/ Technique) Back squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D.

WOD 07112024

A. Dynamic Stretches B. (As many rounds as possible in 5 minutes) 6 pike push ups 7 v-ups with negative C. (For time) (3 rounds) 10 deficit handstand push ups 3.5/2” 5 shuttle runs (50’) (3 rounds) 10


bottom of page