WOD 10062023

Workout of the Day

Oct 5, 2023

1 min read

A. Dynamic Stretches

B. (3 rounds)

15 banded seated Y presses

15 tall PVC power snatch

C. “Partner”

(20 minute clock)

(For time)

40 hang power snatch 95/135lb

30 hang power snatch 105/155lb

20 hang power snatch 125/185lb

10 hang power snatch 145/205lb

For remainder of time:

Establish 1RM hang power snatch each person

D. (For Strength/ Technique)

RDL

12-10-8

E. Static stretches

Recent Posts

See All

WOD 09212026

A. (For warm up) 1:00 standing pigeon (box) each side 1:00 ankle flexion each side 20 box dips 20 ring rows 30 assisted air squats 30 second max: push ups B. (6:00 cap) 3 rounds: 20 second ring dip ho

WOD 09192026

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)

WOD 09182026

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

Comments