top of page

Search

WOD 09192026

Workout of the Day

11 minutes ago

1 min read

A. (For warm up)

2 rounds:

20 calf raises

20 line hop overs

2 rounds:

10 med ball from squats 20/14lb

10 dbell hang snatches 35/25lb

B. (2 rounds)

6 front squats

80 single unders

(135/95lb; 165/115lb)

C. “Front Runner”

(For time)

18-15-12-9-6-3

Synchronized front Squat 185/125lb

36 Sync double unders (every round)

(Split any way)

D. “Flame-rower”

(For time)

Partner 1 & 2 start:

60 wall balls 20/14lb (split any way)

30 sync dbell hang snatches

While partner 3 & 4 complete:

900m/700m row (split any way)

-then-

Partner 3 & 4 completes:

30 sync dbell hang snatches

60 wall balls 20/14lb (split any way)

While partner 1 & 2 complete:

900m/700m row (split any way)

(40lb, 50lb, 60lb, 70lb)

E. Static stretches

Recent Posts

A. (For warm up) 1:00 foam roll lat each side 1:00 PVC front rack stretch (box) 1:00 tricep smash each side (bar) -then- 2 rounds: 3 tempo front squats (3:9:1) 45/35lb 30 seconds: light ski B. (6:00 c

A. (For warm up) 20 backwards arm circles 20 second chest/ shoulder stretch each side 20 second calf stretch each side 20 high knees 20 butt kicks -then- 2 rounds: 15 bench press 45/35lb 30 second bik

A. (For warm up) 1:00 bicep/ chest stretch 1:00 downward dog 1:00 saddle with tricep 10 wrist rockers each side 10 knee push ups 10 split squats each side B. (6:00 cap) 2 rounds: 4 zombie rope climbs

Comments

bottom of page