WOD 11022023

Workout of the Day
Nov 1, 2023
1 min read

A. Dynamic Stretches

B. “Coach Liz’s Bday WOD”

(29 minute clock)

(For time)

94 double unders

29 power cleans 105/155lb

11 strict handstand push ups

29 hang power cleans

11 strict deficit handstand push ups 2.75/3.5”

29 squat cleans

11 kipping deficit handstand push ups 5.5/7”

94 double unders

*At the top of every 2 minutes complete:

2 burpee bar muscle ups until completion

For the remainder of time:

Establish a 2RM touch & go deadlift

C. Static stretches

Recent Posts

See All

WOD 05202026

A. (For warm up) 1:00 kbell calf smash each side 1:00 foam roller crossover glute smash each side 1:00 dbell overhead hold 25/15lb each side 1:00 wall sit 1:00 max dbell curl B. (9:00 cap) 21-15-9 Bac

WOD 05192026

A. (For warm up) 1:00 saddle with tricep 1:00 pvc front rack (box) 15 single leg reach down each side 15 air squats with 3 second negative 20 hanging knee raise 20 second machine of choice B. (2 round

WOD 05182026

A. (For warm up) 1:00 bike (legs only) 1:00 light row 15 ring rows 15 hanging kips 20 calf raises 200m jog B. (12:00 cap) 800m run 75 pull ups (Wear a vest 20/14lb) C. (3 rounds for time) 8 single arm

Comments