WOD 09172024

Workout of the Day
Sep 16, 2024
1 min read

A. Dynamic Stretches

B. (2 rounds)

25/25 banded single arm Y press

25 cal row

5 x (2 hang power snatch + 3 behind neck push press 45/35lb)

C. (21:00 clock)

Every 3:00:

1 power snatch + 2 hang power snatch

8 toes to bar

(+2 toes to bar each round)

(Pick load for strength)

Score = total number of toes to bar

(Total = 98)

D. Static stretches

Recent Posts

See All

WOD 03142026

A. (For warm up) All dynamic stretches B. (2 rounds) 10 bumper plate ground to overhead 25/15lb 12 hanging knee raises 14 reverse lunges C. “Open Recovery 3” (Teams of 4) (As many rounds as possible i

WOD 03132026

A. “Black Out Friday” Arrival: 5:00pm Standards/ Briefing: 5:20pm First heat: 6:00pm PLEASE WEAR BLACK TO PARTICIPATE B. “Open 26.3” (For time) 2 rounds: 12 burpee over bar 12 cleans 95/65lb 12 bur

WOD 03122026

A. (For warm up) 1:00 lacrosse ball football each side 1:00 lacrosse ball front delt each side 1:00 foam roll lat each side 1:00 foam roll calf each side 1:00 barbell tricep smash each side B. (2 roun

Comments