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 02072026

A. (For warm up) 25 backwards arm circles 200m light ski 15/11 cal light row 100m jog B. (6:00 cap) 15-12-9 Push jerks (10) box step ups 20” (95/65lb; 115/85; 135/95lb) C. “Sun’s Up Gun’s Up” (Teams o

WOD 02062026

A. (For warm up) 20 thoracic extensions 25 PVC overhead squats 30 second ankle flexion hold with bumper each side -then- 2 rounds: 10 bumper ground to overhead 25/15lb 5 step burpee to bumper B. (5:00

WOD 02052026

A. (For warm up) 1:00 tricep smash each side 1:00 bicep stretch 1:00 lacrosse ball front delt each side 1:00 foam roll lat each side 1:00 max: calf raises off bumper 2” B. (3 rounds) 30 second handsta

Comments