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 08072026

A. (For warm up) 1:00 foam roll lat each side 20 Lacrosse ball rhomboid arm raises each side 20 PVC front rack extensions (box) 30 bicep stretch each side 30 second PVC thoracic stretch (box) -then- 2

WOD 08062026

A. (For warm up) 1:00 barbell quad smash each side 1:00 foam roll smash (erectors) 1:00 barbell tricep smash each side -then- 2 rounds: 20 high knees 20 butt kicks 20 leg sweeps 20 wall slides B. (3 r

WOD 08052026

A. (For warm up) 20 second saddle with wrist flexion each side 20 second saddle with tricep each side 20 backwards arm circles 20 alternating arm raises each side 20 leg swings each side 20 bent over

Comments