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 08132026

A. (For warm up) 1:00 tricep smash (barbell) each side 20 prone rear delt raises 30 second: light ski -then- 2 rounds: 10 saddle wrist rockers 8 single leg reach down each side 6 banded glute kick bac

WOD 08122026

A. (For warm up) 20 alternating arm raises 15 thoracic extensions (wall) 1:00 bicep/ chest stretch -then- 2 rounds: 12 dbell hang snatches 25/15lb 10 seated Arnold press each side 8 snatch deadlifts 4

WOD 08112026

A. (For warm up) 2 rounds: 10 backwards arm circles 20 second high plank 30 second assisted air squat hold 2 rounds: 8 push ups 10 front squats 45/35lb 12 ring rows B. (9:00 clock) Every 1:30: 3 front

Comments