top of page

WOD 09092023

A. Dynamic Stretches


B. “Sorry, Not Sorry”

(Teams of 5)


(For time)

500 wall balls 14/20lb

250 bar facing burpees

500 cal rower

(Team rotates every 15/10 cals on assault bike until completion of all movements)

(1 person at each movement)


C. Static stretches

91 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

Comentarios


bottom of page