WOD 11192024

Workout of the Day
Nov 18, 2024
1 min read

A. Dynamic Stretches

B. (3 rounds)

9 sandbag over bar 150/100lb

15 banded abducted shoulder internal rotation each side

21 overhead squats 45/35lb

C. (15:00 clock)

0:00-3:00: 20 hang snatches 115/85lb

3:00-6:00: 15 hang snatches 135/95lb

6:00-9:00: 10 hang snatches 165/115lb

9:00-12:00: 5 hang snatches 185/125lb

12:00-15:00: max hang snatches 205/145lb

D. “Partner”

(3 rounds)

45 second max: partner resistance reverse sit ups

E. Static stretches

Recent Posts

See All

WOD 02142026

A. (For warm up) 30 high knees 30 butt kicks 20 bent over glute 20 toe squats 1:00 light row 1:00 light ski B. (5:00 cap) 9-6-3 Power cleans 135/95lb (12) med ball front squat C. “Heavyweights for Spe

WOD 02132026

A. (For warm up) 1:00 standing pigeon (box) each side 15 ankle rockers (box) each side 20/14 cal bike (legs only) -then- (3 rounds) 25 second side plank each side 5 shuttle runs (50’) B. (15:00 clock)

WOD 02122026

A. (For warm up) 50’ high knees 40 butt kicks 30 second bicep stretch each side 20 backwards arm circles 100m jog -then- 3 rounds: 10 goblet squats 35/26lb 15 calf raise off bumper 30 second ring dip

Comments