WOD 08122023

Workout of the Day
Aug 11, 2023
1 min read

A. Dynamic Stretches

B. "Toast Malone"

(Teams of 4)

(As many rounds as possible in 24 minutes)

10 synchronized single arm devil press 50/70lb (any 2)

20 wall balls 14/20lb (any 1 person)

300m row (any 1 person, switch every 30 seconds)

(While rounds are being completed, a 400m must be completed by 1 person on the team continuously until 24 minutes. Team must rotate the run in order.)

(Workout is split any way)

-Rest 1 minute-

(8 minute collective)

Handstand hold (any 1 person)

(Split any way)

C. Static stretches

Recent Posts

See All

WOD 07282026

A. (For warm up) 2 rounds: 20 second bicep stretch each side 20 second chest/ shoulder stretch 20 second air squat hold 2 rounds: 10 goblet squats 35/26lb 15 wall ball push press 20/14lb 20 second row

WOD 07272026

A. (For warm up) 20 alternating arm raises each side 20 thoracic extensions 20 wall slides in wall squat 20 air squats with 2 second pause -then- 2 rounds: 10 PVC overhead squats 20 PVC hop overs 2 ro

WOD 07252026

A. (For warm up) 25 backwards arm circles 20 hang power cleans 45/35lb 150m row -then- 2 rounds: 3 zombie rope climbs 5 cal bike 7 strict toes to bar B. “Bi, Felicia” (Teams of 4) For time: 50 hang po

Comments