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 06222026

A. (For warm up) 1:00 thoracic stretch (box) 1:00 bike 10 behind neck push press 45/35lb 1:00 high plank 1:00 row 10 behind neck push press B. (6:00 cap) 3 rounds: 30 second overhead hold 95/65 (from

WOD 06202026

A. (For warm up) 2 rounds: 20 backwards arm circles 20 alternating arm raises each side 20 second front rack hold 45/35lb 20 air squats 20 hang cleans 20 line hop overs B. “Wet Erase Boards” (Teams of

WOD 06192026

A. (For warm up) 1:00 standing pigeon (box) each side 1:00 standing hamstring stretch (box) each side 20 second wrist/forearm stretch (post) each side 20 sky touches 30 second side plank each side 30

Comments