top of page

WOD 10292022

A. Dynamic Stretches

B. “Spooky Throw-Down”

“Teams of 3”

(As many rounds as possible in 31 minutes)

3 hang power cleans 105/155lb

21 burpee box jump overs

(Increase +3 on hang power cleans each round until 31 minutes)

(1 person works; 2 people rest)

(Switch as much as needed)

C. Static stretches

45 views0 comments

Recent Posts

See All

WOD 06242024

A. Dynamic Stretches B. (2 rounds) 15/15 ankle rockers with weight 15 hollow rocks 100’ walking lunge C. (Every minute for 15 minutes) Minute 1: 5 thrusters (from rack) Minute 2: 10 line facing burpee

WOD 06222024

A. Dynamic Stretches B. “It’s Always a Quad Time” (Teams of 4) (For time) (3 rounds) 20 synchronized wall balls (any 2) 100m team run (3 rounds) 20 burpee box jump (split any way) synchronized front r

WOD 06212024

A. Dynamic Stretches B. (2 rounds) 25 assisted close stance air squats 25/25 banded glute kick back 25 kbell RDL C. (For Strength/ Technique) Back squat 1-1-1-1-1-1-1 (Build by feel; first set starts


bottom of page