WOD 04292023

Workout of the Day
Apr 28, 2023
1 min read

A. Dynamic Stretches

B. (Teams of 4)

(As many rounds as possible in 30 minutes)

2 synchronized dbell hang snatches 55/75lb

100m run

4 synchronized dbell hang snatches

100m run

6 synchronized dbell hang snatches

100m run

(Continue to increase +2 on snatches until 30 minutes)

(At the top of every 6 minutes = 15 team synchronized burpees)

(Partners 1 + 2 & 3 + 4 switch every round)

C. Static stretches

Recent Posts

See All

WOD 05202026

A. (For warm up) 1:00 kbell calf smash each side 1:00 foam roller crossover glute smash each side 1:00 dbell overhead hold 25/15lb each side 1:00 wall sit 1:00 max dbell curl B. (9:00 cap) 21-15-9 Bac

WOD 05192026

A. (For warm up) 1:00 saddle with tricep 1:00 pvc front rack (box) 15 single leg reach down each side 15 air squats with 3 second negative 20 hanging knee raise 20 second machine of choice B. (2 round

WOD 05182026

A. (For warm up) 1:00 bike (legs only) 1:00 light row 15 ring rows 15 hanging kips 20 calf raises 200m jog B. (12:00 cap) 800m run 75 pull ups (Wear a vest 20/14lb) C. (3 rounds for time) 8 single arm

Comments