WOD 07102024

Workout of the Day
Jul 9, 2024
1 min read

Updated: Jul 10, 2024

A. Dynamic Stretches

B. "Partner"

(30 minute clock)

0:00-6:00:

20 front squats 225/155lb (from rack)

For remainder: double unders

6:00-12:00:

20 front squats 225/155lb (from rack)

For remainder: bar facing burpees

12:00-18:00:

20 front squats 225/155lb (from rack)

For remainder: rest

18:00-24:00:

20 front squats 225/155lb (from rack)

For remainder: bar facing burpees

24:00-30:00:

20 front squats 225/155lb (from rack)

For remainder: double unders

(Split any way; switch as much as needed)

C. Static stretches

Recent Posts

See All

WOD 04152026

A. (For warm up) 1:00 tricep smash (barbell) each side 1:00 pigeon each side -then- 2 rounds: 10 assisted air squats 20 second light row 30 second handstand hold B. (8:00 clock) Every 2:00: 6 kick up

WOD 04142026

A. (For warm up) 10 box step up 20” 15 assisted split squats 20 assisted forward lunges 25 glute bridge with pause 2:00 wall sit 15 box push ups 10 box step up B. (3 rounds) 15 ring push ups 50’ walki

WOD 04132026

A. (For warm up) 2 rounds: 15 hollow rocks 15 PVC Frankenstein front squats 2 rounds: 12 tall med ball squat cleans 20/14lb 15 hanging kips B. (6:00 EMOM) 1 clean pull + 1 hang clean pull (Pick load f

Comments