WOD 10292024

Workout of the Day

Oct 28, 2024

1 min read

A. Dynamic Stretches

B. (For warm up)

400m run

20 ankle rockers on box each side

300m run

20 front rack turnovers 135/95lb

200m run

20 ring rows with 2 second hold + 2 second negative

C. (For time)

9-15-21

Front squats 185/125lb (from rack)

18-30-42

Box jumps 24/20”

D. (4:00 collective)

L hold

(Ring dip L-hold & L-hang)

(Switch between the 2 holds until 4:00 is collected total)

E. Static stretches

Recent Posts

See All

WOD 10272026

A. (For warm up) 20 backwards arm circles 20 “T” shoulder rotations 20 alternating arm raises each side 20 alternating single leg reach downs 20 bent over glute 2 rounds: 10 dbell single leg deadlift

WOD 10242026

A. (For warm up) 20 high knees 20 butt kicks 20 leg sweeps 20 reverse lunges 20 Spider-Man lunges 20 pike taps 20 assisted close stance air squats B. (3:00 cap) 2 rounds: 8 front squats 12 box step up

WOD 10232026

A. (For warm up) 1:00 lying squat (wall) 1:00 wall sit squat 1:00 assisted air squat hold 1:00 chest/ shoulder stretch -then- 2 rounds: 2x8’ banded monster walk 16 air squats B. (3:00 cap) 2 sets: 4 b

Comments