WOD 12012023

Workout of the Day
Nov 30, 2023
1 min read

A. Dynamic Stretches

B. (For quality)

14-12-10-8

Rear delt fly

Cat-camel

Knee jumps

C. “Partner”

(For time)

500’-400’-300’

Farmer carry 70s/100s

Sandbag on shoulder carry 70/100lb

50-40-30

Sandbag facing burpees

(split any way)

D. “Partner”

(5 minute collective)

Freestanding handstand hold

(split any way)

E. Static stretches

Recent Posts

See All

WOD 08242026

A. (For warm up) 3 rounds: 12 backwards arm circles 10 alternating single leg reach downs 8 ring rows 6 ab mat pike push ups B. (3 rounds) 6 snatch deadlifts 225/155lb 6 strict chest to bar pull ups C

WOD 08222026

A. (For warm up) 20 backwards arm circles 20 alternating arm raises 20 second row 20 PVC overhead squats 20 calf raises 20 second row 20 hang snatch pulls 45/35lb 20 second overhead squat hold 20 seco

WOD 08212026

A. (For warm up) 1:00 barbell tricep smash each side 1:00 bicep stretch 1:00 chest/ shoulder stretch 1:00 saddle 20 second wrist flexion (10/10) 20 second lateral neck flexion (10/10) 20 behind neck t

Comments