top of page

Search

WOD 05172025

Workout of the Day
May 16, 2025
1 min read

A. Dynamic Stretches

B. “Hot Dawgs”

(Teams of 4)

(8:00 clock)

50 cal bike (split any way)

Synchronized dead hang (any 2)

25 synchronized burpee over bar (any 2)

Synchronized handstand hold (any 2)

For remainder: max shoulder to overhead 205/145lb (split any way)

(8:00 clock)

50 cal bike (split any way)

Synchronized dead hang (any 2)

25 synchronized burpee over bar (any 2)

Synchronized handstand hold (any 2)

For remainder: max cleans 205/145lb (split any way)

(8:00 clock)

50 cal bike (split any way)

Synchronized dead hang (any 2)

25 synchronized burpee over bar (any 2)

Synchronized handstand hold (any 2)

For remainder: max clean & jerks 205/145lb (split any way)

Rest 1:00

-then immediately-

1 mile team run with vest 20/14lb

Calories:

M/M/M/M: 50 calories

M/M/M/F: 46 calories

M/M/F/F: 42 calories

M/F/F/F: 38 calories

F/F/F/F: 34 calories

C. Static stretches

Recent Posts

A. (For warm up) 50’ bent over glute 30 second overhead lat stretch (post) each side 50 line hop overs 30 second max: calf raise 50’ butt kick grab 30 second max: glute bridge with 1 second pause 50 s

A. (For warm up) 1:00 barbell tricep smash each side 10 single leg reach down each side 1:00 high plank 10 knee push ups with 3 second negative 1:00 max box step up 20” 10 cal bike (legs only) B. (9:0

A. (For warm up) 1:00 thoracic box stretch 21 assisted air squats 15 box push ups 9 cal ski B. (2 rounds) 15 wall balls 20/14lb 15 ring rows C. (18:00 clock) Every 2:00: 3 shoulder to overhead (from r

Comments

bottom of page