WOD 10072023

Workout of the Day
Oct 6, 2023
1 min read

A. Dynamic Stretches

B. “Staring Contest”

(Teams of 4)

(30 minute clock)

(As many rounds as possible in 15 minutes)

3 synchronized front squats 115/165lb (any 2)

9 team synchronized burpees

5 synchronized front squats 115/165lb (any 2)

9 team synchronized burpees

(Continue to increase +2 on front squat until 15 minutes)

(As many rounds as possible in 15 minutes)

200m partner run (any 2)

synchronized deadlift hold (any 2)

(If any person drops the bar before the run is complete, Team must complete 9 synchronized burpees)

C. Static stretches

Recent Posts

See All

WOD 11292025

A. (For warm up) 5 caterpillars 1:00 bike (legs only) 15 pike push ups 20 bumper ground to overhead 25/15lb 25 ring rows 30 second handstand hold B. “Back In Shape” (Teams of 4) (For time) 2 rounds: 4

WOD 11282025

A. (For warm up) 1:00 standing pigeon (box) each side 10 single leg reach down each side 20 box dips 20 reverse lunges 30 second handstand hold 30 split squats each side B. (6:00 cap) 9-12-15 Deadlift

WOD 11272025

A. (For warm up) 50’ leg sweeps 50’ high knees 50’ butt kicks 50’ bent over glute 25 backwards arm circles 25 alternating arm raises each side 25 knee push ups 25 v-ups B. “Turkey WOD ‘25” (Teams of 3

Comments