WOD 11192024

Workout of the Day
Nov 18, 2024
1 min read

A. Dynamic Stretches

B. (3 rounds)

10 burpee box jump or burpee step up

15 bent over fly

20 light dbell overhead squats

C. (12:00 clock)

0:00-3:00: 20/20 hang snatches (1 dbell)

3:00-5:00: 15/15 hang snatches

5:00-6:00: 10/10 hang snatches

6:00-7:00: 10 snatches (dbell each hand)

7:00-9:00: 15 snatches

9:00-12:00: max snatches

D. (3 rounds)

45 second on: tuck ups

45 seconds off: rest

E. Static stretches

Recent Posts

See All

WOD 03072026

A. (For warm up) All dynamic stretches B. (5:00 clock) Minute 1: max air squats Minute 2: max v-ups Minute 3: max shuttles (50’) Minute 4: max push ups Minute 5: max elevated plank hold C. (36:00 cloc

WOD 03062026

A. (For warm up) 1:00 max: light dbell shoulder press (dbell each hand) 1:00 max: flutter kicks 20 reverse lunges (no weights) 20 walking lunges 30 second max: box pistol each side 30 second max: ligh

WOD 03052026

A. (For warm up) 1:00 max: hollow rocks 1:00 max: Russian swings 2:00 max: curtsy lunges 2:00 max: ice skaters 30 second side plank each side 30 second max box dips B. (3 rounds) 1:00 front squat hold

Comments