WOD 12022024

Workout of the Day
Dec 1, 2024
1 min read

A. Dynamic Stretches

B. (As many rounds as possible in 6:00)

2 dbell snatches (dbell each hand)

25 seal jacks

4 dbell snatches

25 seal jacks

(Continue to increase +2 snatches each round until 6:00)

C. (12:00 clock)

Every minute 0:00-3:00:

10 bicep curls

Every minute 3:00-6:00:

10 dbell bent over flies

Every minute 6:00-9:00:

10 dbell bent over rows

Every minute 9:00-12:00:

10 devil rows

D. (5 rounds for time)

20 push ups

100’ walking lunge

E. Static stretches

Recent Posts

See All

WOD 07272026

A. (For warm up) 20 alternating arm raises each side 20 box dips 20 second single leg wall sit each side 20 air squats with 2 second pause -then- 2 rounds: 10 air squats 20 line hop overs 2 rounds: 5

WOD 07252026

A. (For warm up) 25 backwards arm circles 20 dbell hang power cleans (light dbells) 15 light dbell bent over fly -then- 2 rounds: 3 Turkish get up each side 5 caterpillars 7 reverse sit up + 3 second

WOD 07242026

A. (For warm up) 1:00 foam roll lat each side 1:00 calf stretch (30/30) 1:00 lacrosse ball front delt each side 2 rounds: 25 calf raises with dbell 100m suit case carry 35/25lb (left arm 1st round; ri

Comments