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 06102026

A. (For warm up) 30 second calf stretch 45 second lacrosse ball foot each 1:00 bike (legs only) 2 rounds: 20 pike taps 20 calf raises 2 rounds: 30 second handstand hold 30 line hop overs B. (10:00 clo

WOD 06092026

A. (For warm up) 20 alternating arm raises 30 second high plank hold 20 backwards arm circles 30 second ring dip hold 20 reverse lunges 30 second max: ring rows 20 dbell snatches 25/15lb 30 second max

WOD 06082026

A. (For warm up) 3 rounds: 3 caterpillar 6 dbell hang clean & press 25/15lb 15 second hollow hold B. (6:00 cap) 9-6-3 Clean & jerk 95/65lb Hanging knee raise with 2-3 second L negative C. (12:00 clock

Comments