WOD 07032024

Workout of the Day
Jul 2, 2024
1 min read

A. Dynamic Stretches

B. “Partner”

(30 minute clock)

0:00-6:00:

(3:00 cap) each person

5 cleans 225/155lb

Max for remainder:

Deficit handstand push ups 5.5/3.5”

6:00-12:00:

(3:00 cap) each person

5 cleans

Max for remainder:

Pull ups

12:00-18:00:

(3:00 cap) each person

5 cleans

Max for remainder:

Push ups

18:00-24:00:

(3:00 cap) each person

5 cleans

Max for remainder:

Double unders

24:00-30:00:

(3:00 cap) each person

5 cleans

Max for remainder:

Ring dips

(Partner 1 starts first 3:00 cap; Partner 2 starts second 3:00 cap; switch every 3:00 cap)

C. Static stretches

Recent Posts

See All

WOD 01152026

A. (For warm up) 1:00 assisted air squat hold 10 assisted squats 1:00 saddle with tricep 15 air squats 1:00 chest/ shoulder stretch 20 back squats 45/35lb B. (3 sets) 5 back squats (from rack) (185/12

WOD 01142026

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

WOD 01132026

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

Comments