WOD 11302023

Workout of the Day
Nov 29, 2023
1 min read

A. Dynamic Stretches

B. (3 rounds)

50’ banded monster walk

30 second power position front rack hold 95/135lb (from rack)

C. (For Strength/ Technique)

Power Clean

2-2-2 @ 80%

1-1-1 @ 85%

1-1-1 @ 90%

1-1-1 @ 95%

D. (For time)

100 hang power cleans 85/115lb

E. Static stretches

Recent Posts

See All

WOD 05122026

A. (For warm up) 1:00 bike (legs only) 30 alternating arm raises 1:00 box step up 20” 20 box dips 1:00 max line hop overs 100m jog B. (3 rounds) 20 step ups 20” 25 ring rows 300m run (With vest 20/14l

WOD 05112026

A. (For warm up) 20 high knee grabs 20 bent over glute 20 assisted close stance air squats 20 wall slides 20 calf raises with pause -then- 3 rounds: 6 dbell strict press each side 25/15lb 7 dbell late

WOD 05092026

A. (For warm up) 10 push press wall ball 20/14 100m jog 10 med ball front squat 15 ring rows 10 wall balls (8’ target) 200m jog B. “Fran-tastic 4” (Teams of 4) (For time) 3-6-9-12-15-18-21-24 Synchron

Comments