WOD 09162023

Workout of the Day
Sep 15, 2023
1 min read

A. Dynamic Stretches

B. “Slug Bug”

(Teams of 6)

(6 rounds for time)

45 burpee over 4' target (switch every rep)

(Person 1, 2, & 3)

45 cal rower (switch every 15 cals)

(Person 4, 5, & 6)

(Switch every round)

-then immediately-

300 synchronized dbell hang snatches 55/75lb (any 2)

Handstand hold (any 2)

(Switch as much as needed until completion)

C. Static stretches

Recent Posts

See All

WOD 05302026

A. (For warm up) 30 butt kicks 30 high knees 30 bent over glute 30 second standing quad stretch each side 30 second downward dog 30 second hanging knee raise home (rings) B. (10:00 clock) 5:00 collect

WOD 05292026

A. (For warm up) 1:00 standing pigeon 10 ankle rockers with pause each side 1:00 lying wall squat 10 goblet squats with pause 35/26lb 1:00 chest/ shoulder stretch 10 back squats 45/35lb B. (6:00 cap)

WOD 05282026

A. (For warm up) 20 wrist rockers 20 reverse lunges 20 ring rows 1:00 light ski 1:00 light row 100m farmer carry 35s/25s B. (For strength/ hypertrophy) Dbell single arm bent over row 16-14-12-10 each

Comments