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 08222026

A. (For warm up) 20 backwards arm circles 20 alternating arm raises 20 second row 20 PVC overhead squats 20 calf raises 20 second row 20 hang snatch pulls 45/35lb 20 second overhead squat hold 20 seco

WOD 08212026

A. (For warm up) 1:00 barbell tricep smash each side 1:00 bicep stretch 1:00 chest/ shoulder stretch 1:00 saddle 20 second wrist flexion (10/10) 20 second lateral neck flexion (10/10) 20 behind neck t

WOD 08202026

A. (For warm up) 30 high knees 30 butt kicks 30 bent over glute 30 backwards arm circles 30 sky touches 30 wide stance toe touches B. (12:00 cap) 3 rounds: 200/150m row 15 push ups (-3 each round) 30

Comments