top of page

WOD 07012023

A. Dynamic Stretches


B. “Congo Line Party”

(Teams of 6)


(For time)

(10 rounds each person)

2 single arm devil press 60/85lb

4 box jump over 20/24”

6 wall balls

(1 person starts the first movement then the next person follows immediately after)

(Team rotates until each person completes 10 rounds)


-then immediately-


4,000m row

  • Max row

  • 100m run

  • 50’ dbell overhead walking lunges

(1 person each movement; all movements work at the same time)


(Team rotates until 4,000m is completed)


C. Static stretches

66 views0 comments

Recent Posts

See All

WOD 06242024

A. Dynamic Stretches B. (2 rounds) 15/15 ankle rockers with weight 15 hollow rocks 100’ walking lunge C. (Every minute for 15 minutes) Minute 1: 5 thrusters (from rack) Minute 2: 10 line facing burpee

WOD 06222024

A. Dynamic Stretches B. “It’s Always a Quad Time” (Teams of 4) (For time) (3 rounds) 20 synchronized wall balls (any 2) 100m team run (3 rounds) 20 burpee box jump (split any way) synchronized front r

WOD 06212024

A. Dynamic Stretches B. (2 rounds) 25 assisted close stance air squats 25/25 banded glute kick back 25 kbell RDL C. (For Strength/ Technique) Back squat 1-1-1-1-1-1-1 (Build by feel; first set starts

Comments


bottom of page