top of page

Search

WOD 10032026

Workout of the Day

22 minutes ago

1 min read

A. (For warm up)

30 leg sweeps

30 running high knees

30 running butt kicks

30 jumping jacks

B. (8:00 cap)

300m run

300/250m row

300/250m ski

300m run

C. “Teams of 4”

(8:00 clock)

0:00-2:00:

20 team sync burpee over bar

2:00-4:00:

18 team sync burpee over bar

4:00-6:00:

16 team sync burpee over bar

6:00-8:00:

14 team sync burpee over bar

D. “Flame-rower”

(Teams of 4)

(For time)

Partner 1 & 2 start:

60 wall balls 14lb (split any way)

30 sync dbell hang snatches (50lb & 40lb)

While partner 3 & 4 complete:

900/800/700m row (split any way)

-then-

Partner 3 & 4 completes:

30 sync dbell hang snatches (70lb & 60lb)

60 wall balls 20lb (split any way)

While partner 1 & 2 complete:

900/800/700m row (split any way)

E. Static stretches

Recent Posts

A. (For warm up) 20 high knees 20 butt kicks 20 high knee grab 20 bent over glute 1:00 wall sit squat 1:00 PVC front rack (bar) 10 single arm front rack turnover behind neck each side -then- 2 rounds:

A. (For warm up) 1:00 pigeon (box) each side 1:00 glute smash (foam roller) 1:00 bicep/ chest stretch 1:00 ankle flexion (box) each side -then- 2 rounds: 10 box step up 20” 8 box push ups 6/4 cal bike

A. (For warm up) 2 rounds: 20 second PVC front rack stretch 20 second calf stretch each side 20 second downward dog 2 rounds: 15 calf raises 15 box dips 15 push press 45/35lb B. (6:00 cap) 20 single u

Comments

bottom of page